Warmup
• 200 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Knee Skips
• 10 m High Kicks
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
Strength
Back Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Weighted Pull-ups
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
4 Rounds:
• :20 Straight Leg Sit-ups
• :10 Rest
• :20 Leg Levers
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest
Conditioning
4 Rounds for time:
• 400 m Row
• 10 Ball Slams 50/30#
• 1 Rope Climb 15’