Warm-up
• 400 m Run
3 rounds:
• 10 Sit-up to Pike
• 10 Sit-up to Straddle
• 10 Air Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Back Squat (5 sec pause in bottom)
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Deadlifts + Shrugs
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Perform 5 deadlifts, then 5 shrugs.
Conditioning
“Zeus”
3 rounds for time:
• 30 Wall Balls 20/14#
• 30 Sumo Deadlift High Pull 75/55#
• 30 Box Jumps 20”
• 30 Push Press 75/55#
• 30 cal Row
• 30 Push-ups
• 10 Back Squats Body weight