Warmup
• 200 m Run
• 20 m High Knees
• 20 m Butt Kicks
• 20 m Side Shuffle Left
• 20 m Side Shuffle Right
• 20 PVC Zombie Squats
• 20 PVC Pass Throughs
• 10 PVC Clean & Jerks
Strength
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
6 minutes of:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
4 Rounds for time:
• 500 m Row
• 25 Wall Ball Shots 20/14#, 10/9’
• 100 m Farmers Walk 53/35#/hand