Warm-up
3 rounds:
• 10 m Bear Crawl
• 10 Jumping Lunges
3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
• 30 sec Goblet Squat Hold 70/53#
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Barbell Lunges
• 12 steps at 40% of 1RM Back Squat
• 12 steps at 45% of 1RM Back Squat
• 12+ steps at 50% of 1RM Back Squat
Core
3 rounds:
• 10 MedBall Russian Twists 20/14#
• 15 AbMat Sit-ups
Conditioning
5 rounds for time:
• 60-yard Shuttle Run (5-10-15 yards)
• 15 Overhead Squats 95/65#
For the Shuttle Run, run 5 yards and back to the start, 10 yards and back, then 15 yards and finish at the start line. A total of 60 yards is completed per round.