Warm-up
• 300 m Row
3 rounds:
• 10 Dumbbell Thrusters 20/10#
• 10 m Walking Lunges
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Shoulder Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
5 rounds for time:
• 5 Front Squats 135/95#
• 15 Burpees Lateral Over Bar
• 25 Wall Balls 20/14#
Barbell starts from the ground.