Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 Jumping Jacks
3 rounds:
• 20 sec Arm Circles CW
• 20 sec Arm Circles CCW
• 20 sec Mountain Climbers
• 20 sec Standing Toe Touch Hold
Strength
10-8-6-4-2 reps:
• Bench Press
• Deadlift
Use 2 bars and alternate between the two lifts. Start with 50% 1RM for each and increase weight after each round to finish as heavy as possible.
Core
3 rounds:
• 10 GHD Sit-ups
• 20 Sit-up to Pike
Conditioning
3 rounds for time:
• 3 Rope Climbs 15’
• 30 Dumbbell Deadlifts 50/35#
• 30 Push-ups
• 30 Walking DB Lunges 50/35#
• 30 Air Squats