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
5-4-3-2-1 rep:
• Shoulder Press
• Deadlift
Setup 2 bars, one on the rack for shoulder press and one on the ground for deads. Increase weight to finish heavy as possible.
Core
3 rounds:
• 10 Hollow Body Rocks
• 10 V-Ups
Conditioning
For time:
• 100 Wall Balls 20/14#
• 100 Toes-to-bar
• 100 Kettlebell Swings 53/35#
• 100 Air Bike calories
Partition reps as desired.