Warm-up
• 400 m Run
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 6 Jumping Lunges
• 6 Air Squats
Strength
10 min EMOM:
• 3 Squat Cleans
• 1 Split Jerk
Increase weight to finish heavy
Core
6 rounds:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
30-20-10 reps for time:
• Row (calories)
• Thrusters 95/65#