Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Squat Hold
• 30 sec Butterfly Stretch
2 rounds:
• 10 Dumbbell Thrusters 20/10#
• 10 Push-ups
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Back Squat
• 10 reps at 60% of 1RM
• 10 reps at 65% of 1RM
• 8 reps at 70% of 1RM
• 8 reps at 75% of 1RM
Conditioning
24 min E3MOM:
• 200 m Run
• 8 Pull-ups
• Max Bench Press 40% 1RM
Every 3 minutes for 24 minutes (8 rounds), run 200 meters, perform 8 pull-ups and then max number of bench press reps at 40% of your 1 rep max. Score is bench reps. Goal: 120.