Warmup
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 Jumping Jacks
• 20 Walking Lunges steps
• 20 Air Squats
• 20 PVC Passthroughs
Strength
Front Rack Barbell Reverse Lunges
• 4 sets of 10 reps
Work up in weight; try to find a 10 rep max. Rest 2-5 min after each set.
Conditioning
For time:
• 100 Double Unders
• 1,000 m Run
• 100 Double Unders
• 1,000 m Row
• 100 Double Unders