Warm-up
2 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
2 rounds:
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Jefferson Curls 53/35#
Strength
10 min EMOM:
• 3 Deadlifts
• 6 Weighted AbMat Sit-ups
Start light, 40% of 90% of your 1 rep max of each movement. Slightly increase weight each min.
Conditioning
5 rounds for time:
• 400 m Row
• 40 Double Unders
• 400 m Run