Warmup
• 500 m Row
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 20 Jumping Jacks
• 20 Air Squats
• 20 PVC Passthroughs
• 20 PVC Shoulder Press
Strength
Thruster
• 3 reps @ 50% of 1RM
• 3 reps @ 60% of 1RM
• 2 reps @ 70% of 1RM
• 2 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
• 1 rep @ 100-105% of 1RM
Core
3 rounds of:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest
Conditioning
For time:
• 400 m Run
• 40 Kettlebell Swings 53/35#
• 40 Deadlifts 135/95#
• 40 Goblet Squats 53/35#
• 40 Deadlifts 135/95#
• 40 Kettlebell Swings 53/35#
• 400 m Run