Warm-up
• 300 m Row
2 rounds:
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left
• 20 sec Spiderman Lunge Right
• 20 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Front Squat (Test for 1 Rep Max)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Rest 2 minutes between each set
Conditioning
5 min AMRAP:
• 10 Power Snatches 75/55#
• 10 Burpees
2 min Rest
5 min AMRAP:
• 10 Thrusters 75/55#
• 10 Pull-ups
2 min Rest
5 min AMRAP:
• 10 AbMat Sit-ups
• 10 Push-ups
• 10 Air Squats