Warm-up
• 400 m Run
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
4 sets:
• 7 Bench Press
4 sets:
• 3 Deadlift
Increase weight to finish heavy.
Conditioning
6 rounds for max reps:
• 30 sec Pull-ups
• 10 sec Rest
• 30 sec Push-ups
• 10 sec Rest
• 30 sec AbMat Sit-ups
• 10 sec Rest
• 30 sec Walking Lunges
• 10 sec Rest