Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
9 min EMOM:
• 1 Back Squat
Start with 50% of 1RM and increase by 5% each round (or 10% every other round) to finish around 90%.
Conditioning
Every 90 sec for 8 rounds:
• 6 Deadlifts 225/155#
• Max Burpee Box Jumps 24/20”
Goal: 80 burpee box jumps (averaging 10 reps per round).