Warm-up
• 400 m Run
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 20 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
10 min EMOM:
• 1 Snatch Balance
• 1 Overhead Squat
Increase weight to finish heavy
Intervals
Tabata Double Unders
Conditioning
5 min AMRAP:
• 5 Clean & Jerks 165/115#
• 5 Toes-to-Bar
2 min Rest
5 min AMRAP:
• 5 Clean & Jerks 135/95#
• 5 Toes-to-Bar