Warm-up
2 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 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Overhead Lunges
• 3 sets: 10 steps total at 55%, 65% & 75% of 1RM
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
5 rounds for time:
• 5-4-3-2-1 Rope Climbs 15’
• 50 Double Unders
• 10 Ring Dips
For round 1, perform 5 rope climbs then 50 double unders and 10 ring dips. Round 2, perform 4 rope climbs, and so on.