Warmup
• 20 cal AirBike
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Back Squat
• 2 sets of 20 rep max attempts
Front Squat
• 2 sets of 20 rep max attempts
Take 2 sets to find a 20 rep max in back squat and front squat. Rest 2-5 min between sets.
Conditioning
20 min AMRAP:
• 400 m Run
• 40 Wallballs 20/14#
• 40 Double Unders