Warm-up
3 rounds of:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats
2 rounds of:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Back Squat
• 5 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM
Core
3 rounds:
• 10 Plate Sit-ups 10/25# plate
• 10 AbMat Sit-ups
• 10 GHD Hip Extensions 10/25# plate
Conditioning
For time:
• 40-30-20-10 Air Squats
• 20-15-10-5 Kettlebell Swings 70/53#
• 400-300-200-100 m Run