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
3 rounds:
• 10 Jumping Jacks
• 5 Inch Worm Push-ups
Strength
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1 rep at 90% of 1RM
Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 Deadlifts BW / 70% BW
BW = bodyweight; weight of bar
Conditioning
10 rounds for time:
• 2 Ring Muscle Ups
• 15 Wall Balls 20/14#