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
Barbell Lunges
• 3 sets: 12 reps (6/leg) at 40%, 45% & 50% of 1RM Back Squat
Rope Sled Pulls
• 3 sets: pull-in 15’ rope increasing weight AHAP
Conditioning
3 rounds for time:
• 800 m Run
• 20 cal Air Bike
• 20 Overhead Squats 95/65#