Warm-up
3 rounds of:
• 10 m High Knee Skips
• 10 m Butt Kicks
• 10 Air Squats
2 rounds of:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
4 rounds:
• 20 Seal Walk steps
• 10 Evil Wheels
Conditioning
10 min AMRAP:
• 5 Pull-ups
• 10 Kettlebell Swings 53/35#
• 15 Kettlebell Goblet Squats 53/35#