Warm-up
2 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 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Front Rack Reverse Lunges
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM
Core
• 50 GHD Sit-ups
• 50 GHD Hip Extensions
Conditioning
21-15-9 reps for time:
• Row (calories)
• Kettlebell Swings 70/53#
• Chest-to-bar Pull-ups