Warm-up
2 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
3 rounds:
• 10 Jumping Jacks
• 5 Inch Worm Push-ups
Strength
Close-Grip Bench Press
• 10 reps at 45% of 1RM Bench
• 8 reps at 55% of 1RM Bench
• 5 reps at 65% of 1RM Bench
• 3 reps at 75% of 1RM Bench
• 1 reps at 85% of 1RM Bench
Deficit Deadlift 4”
• 5 reps at 30% of 1RM Deadlift
• 5 reps at 40% of 1RM Deadlift
• 3 reps at 50% of 1RM Deadlift
• 3 reps at 60% of 1RM Deadlift
Conditioning
For time:
• 800 m Row
• 50 AbMat Sit-ups
• 50 Kettlebell Swings 53/35#
• 100 Double Unders
• 50 Kettlebell Swings 53/35#
• 50 AbMat Sit-ups
• 800 m Row