Warm-up
• 400 m Run
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Around the World /side
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
Strength
Shoulder Press
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Deadlift
• 5 reps at 70%
• 3 reps at 80%
• 1 rep at 90% of 1RM
Conditioning
In 4 min, complete 2 rounds:
• 10 Hang Power Clean & Jerks 95/65#
• 10 Box Jump Overs 24/20”
Then: Max Push-ups
2 min Rest
In 4 min, complete 2 rounds:
• 10 Hang Power Clean & Jerks 95/65#
• 10 Box Jump Overs 24/20”
Then: Max Air Squats
2 min Rest
In 4 min, complete 2 rounds:
• 10 Hang Power Clean & Jerks 95/65#
• 10 Box Jump Overs 24/20”
Then: Max Walking Lunges
Score is total number of push-ups + air squats + lunges. Goal: 180 reps (60 push-ups, 60 squats, 60 lunges)
Cool-down
3 rounds:
• 30 sec Foam Roll Lower Back
• 30 sec Foam Roll Glutes
• 30 sec Foam Roll Hamstrings
• 30 sec Foam Roll Calves
• 30 sec Foam Roll Quads
• 30 sec Child’s Pose