Warm-up
3 rounds:
• 10 m Sprint Backwards
• 10 m Sprint Forward
• 10 m High Knees
• 10 m Butt Kicks
• 5 PVC Passthroughs
• 5 PVC Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Walking Lunges
Strength
Shoulder Press
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Deadlifts
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Conditioning
20 min AMRAP:
• 20 Overhead Walking Lunges 45/35#
• 20 No Push-up Burpees
• 400 m Run
For the lunges, you can use a barbell or plate overhead. For the burpees, you do not need to include the push-up portion, simply squat down into a straight arm plank and then back up, no jump clap at the top, just completely straight up and down, feet remaining on the ground and back down.
Goal: complete 5 rounds. To achieve this, you’ll need to complete each round in 4 minutes.
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Corpse Pose