Warm-up
• 400 m Run
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Good Mornings
Strength
Find 1 Rep Max Deadlift:
• 1 rep at 75%
• 1 rep at 85%
• 1 rep at 93%
• 1 rep at 98%
• 1 rep at 103%
Rest 2 minutes between each set.
Core
21-15-9 reps:
• Bench Knee Raises
• GHD Sit-ups
Conditioning
10 min AMRAP:
• 15 Deadlifts 185/135#
• 15 Box Jumps 24/20”