Warm-up
• 400 m Run
3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 4 reps at 70% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM
Core
3 rounds:
• 15 Strict Toes-to-bar
• 15 GHD Sit-ups
Conditioning
3 rounds for time:
• 33 Sumo Deadlift High Pulls 75/55#
• 33 Box Jumps 24/20”
• 33 Push Press 75/55#
• 33 Burpees
22 min time cap