Warmup
• 200 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
• 10 m High Kicks
• 10 m Sprint Backwards
• 30 PVC Passthroughs
Strength
Back Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
3 Rounds of:
• 20 steps Seal Walk
• 10 Evil Wheels
Conditioning
“14.4 Open Workout” – 14 min AMRAP of:
• 60 cal Row
• 50 Toes-to-bars
• 40 Wall Ball Shots 20/14#
• 30 Cleans 135/95#
• 20 Muscle-ups