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.