Warm-up
• 400 m Run
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 m Bear Crawl
• 10 m Duck Walk
Strength
Week 3: 20-rep Squat Challenge
Back Squat
• 1 set: 20 reps
Add 5-10 pounds onto last week’s successfully completed weight.
Core
3 rounds:
• 10 Knees to Elbows
• 10 Weighted Sit-ups 30/20#
Conditioning
For time:
• 400 m Row
• 4 Squat Cleans 225/145#
• 300 m Row
• 3 Squat Cleans 225/145#
• 200 m Row
• 2 Squat Cleans 225/145#
• 100 m Row
• 1 Squat Clean 225/145#