Sat, May 25, 2019

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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 4 rounds: • 6 Back Rack Lunges 6 total steps (3/leg) per round. Increase weight to finish as heavy as possible. Core 3 rounds: • 10 Knees to Elbows • 30 sec Hollow Body Hold Conditioning  3-9-15-21-15-9-3 reps for time: • Deadlifts 155/100# • Burpee Box Jumps 24/20”