Warmup
• 10 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Lunges
• 20 PVC Squats
Strength
Overhead Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
10 – 8 – 6 – 4 – 2 reps of:
• AbMat Sit-ups
• Good Mornings w/ barbell 45/35#
Conditioning
4 Rounds of:
• 1 min Max Kettle Bell Swings 53/35#
• 1 min Max Burpees
• 1 min Max Over-Unders (band at 24″)