Warm-up
2 rounds:
• 10 m Sprint Forward
• 10 m Sprint Backwards
• 10 m High Knees
• 10 m Butt Kicks
• 10 m Side Shuffle Right
• 10 m Side Shuffle Left
• 10 m Walking Lunges
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Front Rack Reverse Lunges
• 3 sets of 3 reps, work up to 80% of 1RM
Sled Drag
• 4 sets of 50 meters AHAP
Conditioning
3 rounds for max reps:
• 90 sec Air Bike calories
• 30 sec Rest
• 90 sec Russian Kettlebell Swings 53/35#
• 30 sec Rest
• 90 sec Kettlebell Goblet Lunges 53/35#
• 30 sec Rest
The Russian KB swings go to eye-level. The KB goblet lunges can be walking or in-place, one step equals one rep. Rep count goal: ~16 AirBike cal/round, ~40 RKB Swings/round, ~30 KBG Lunges/round, for a total rep count of ~250.