Warm-up
• 300 m Row
3 rounds:
• 20 Side to Side Jumps
• 10 Air Squats
3 rounds
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Standing Toe Touch Hold
• 30 sec Goblet Squat Hold 70/53#
Strength
Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 8 reps at 60% of 1RM
• 8 reps at 65% of 1RM
Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 55% of 1RM
• 2 sets: 5 reps at 60% of 1RM
Core
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Dragon Flags
• 15 sec Rest
Conditioning
40-30-20-10 reps:
• Kettlebell Swings 53/35#
• 400 m Run
Perform the indicated reps of KB swings and then run a 400 meter run each round.