Warm-up
2 rounds:
• 100 m Run
• 100 m Run Backwards
2 rounds:
• 30 sec Samson Stretch Right
• 30 sec Samson Stretch Left
• 30 sec Side Lunge Right
• 30 sec Side Lunge Left
2 rounds:
• 6 Russian KB Swings 70/53#
• 12 KB Goblet Squats 70/53#
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
• 6 reps at 65% of 1RM
• 6 reps at 75% of 1RM
• 6 reps at 80% of 1RM
• 6 reps at 80% of 1RM
Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions
Conditioning
For time:
• 1000 m Row
• 100 Double Unders
• 800 m Row
• 80 Double Unders
• 600 m Row
• 60 Double Unders
• 400 m Row
• 40 Double Unders
• 200 m Row
• 20 Double Unders