Sat, Jun 8, 2019

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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 of “Cindy”: • 5 Pull-ups • 10 Push-ups • 15 Air Squats Strength 8-6-4-2 reps: • Front Rack Lunge • Bent Over Barbell Rows Increase weight to finish heavy. Core 3 rounds: • 10 Hollow Body Rocks • 10 Russian KB Swings 70/53# Conditioning  For time: • 400 m Run • 20 Overhead Squats 95/65# • 400 m Run • 15 Overhead Squats 115/75# • 400 m Run • 10 Overhead Squats 135/85# • 400 m Run • 5 Overhead Squats 155/95# Bar starts from the floor. Increase weight after each set.