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
5 rounds:
• 4 Deadlifts
• 4 Overhead Lunges
Start around 30% of 1RM Deadlift and Overhead Squat for Lunges. For Lunges weight, if that’s less than the weight of an empty barbell, then use a plate overhead of equivalent weight. Increase weight by 10% for Deadlifts and 5% for Lunges each round to finish around 70% of 1RM Deadlift and 50% of 1RM Overhead Squat for Lunges. If you hit failure, decrease the weight and continue at that last successful weight for remaining rounds.
Conditioning
40-30-20-10 reps for time:
• Hang Power Cleans *
• Front Rack Lunges *
• Push-ups
* Increase weight each set: 75/55#, 95/65#, 115/75#, 135/85#
Goal: 14-16 min.
Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left