Warm-up
3 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
2 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
5 rounds:
• 4 Overhead Lunges
Increase weight to finish as heavy as possible.
Core
3 rounds:
• 10 Knees to Elbows
• 30 sec Hollow Body Hold
Conditioning
10 rounds for time:
• 3 Strict Pull-ups
• 6 Hand-release Push-ups
• 9 Wall Balls 20/14#