Warm-up
3 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
2 rounds:
• 10 Walking Lunges
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Barbell Lunges
• 3 sets at 10 reps AHAP
Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#
Conditioning
20-18-16-14-12-10-8-6-4-2 reps for time:
• Devils Press 30/20#
• Dumbbell Walking Lunges 30/20#
For both Devils Press and Walking Lunges, use 2 dumbbells each weighing 30# for men and 20# for women.