Warmup
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Karaoke/Grapevines
• 10 m High Kicks
• 10 m Donkey Kicks
• 10 m Lunge Twist
• 10 m Sprint
• 10 m Sprint Backwards
Strength
Back Squat:
• 20 reps @ 45#
• 19 reps @ 55#
• 18 reps @ 65#
… continue -1 rep +10#
• 3 reps @ 215#
• 2 reps @ 225#
• 1 rep @ 235#
Scale as needed.
Conditioning
Kettlebell Ladder Conga Line:
10 min AMRAP:
• 5 Kettlebell Swings 18#
• 5 Kettlebell Swings 35#
• 5 Kettlebell Swings 53#
• 5 Kettlebell Swings 70#
• 1 min Rest
Extra Work
4 rounds for time:
• 50 m Sled Push/Pull 90/50#
• 100 m Sprint