Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 10 PVC Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Walking Lunges
Strength
12 min E2MOM:
• 4 Front Rack Reverse Lunges
• 8 Bar Dips
For the lunges, start light and work up to finish heavy.
Core
4 rounds:
• 20 sec Evil Wheels
• 10 sec Rest
• 20 sec L-sit Hold
• 10 sec Rest
Conditioning
30 min Alternating EMOM:
• Even min: 10 Wall Balls 20/14#
• Odd min: Max calorie Air Bike