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
Barbell Lunges
• 3 sets at 10 reps AHAP
Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#
Conditioning
20 min AMRAP:
• 50 Double Unders
• 40 AbMat Sit-ups
• 30 Kettlebell Swings 53/35#
• 20 calorie Row
• 10 Ring Dips