Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 PVC Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Walking Lunges
Strength
Overhead Lunges
• 3 sets of 6 steps, work up to AHAP
GHD Back Extensions
• 5 sets of 10 reps
Conditioning
30 min AMRAP:
• 10 Dumbbell Front Rack Lunges 30/20#
• 10 One-arm Shoulder-to-Overhead right 30/20#
• 10 Dumbbell Front Rack Lunges 30/20#
• 10 One-arm Shoulder-to-Overhead left 30/20#
• 400 m Run
Note: DB Front Rack Lunges is 2 dumbbells, then 1 arm STOH (can put other DB down or continue holding in front rack position).