Warm-up
3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks
• 10 Air Squats
• 5 Push-ups
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Clean
• 4 sets of 3 reps (touch and go)
Start light then work up to a 3 rep max.
Bench Press
• 3 reps at 70% of 1RM
• 2 reps at 80% of 1RM
• 1 reps at 90% of 1RM
• 1 reps at 100%+ of 1RM
Conditioning
For time:
• 1 mile Run
• 100 Thrusters 45/35#
• 100 AbMat Sit-ups
• 100 Push-ups
• 1 mile Row
1 mile = 1600 meters