Warm-up
• 300 m Row
3 rounds:
• 10 Walking Lunges
• 10 Air Squats
• 10 Mountain Climbers
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Good Mornings
Strength
Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Deadlift
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Conditioning
For time:
• 800 m Run
• 60 Kettlebell Lunges 53/35#
• 40 Burpees
• 60 Kettlebell Lunges 53/35#
• 800 m Run
The Kettlebell Lunges are walking lunges with a 53/35# kettlebell in each hand, holding like suitcases. Each step is one rep.