Warm-up
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
3 rounds:
• 30 sec Side Lunge Stretch Right
• 30 sec Side Lunge Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
Strength
Shoulder Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Core
3 rounds:
• 5 V Ups
• 10 Russian KB Swings 70/53#
Conditioning
For time:
• 100 m Sprint
• 100 Air Squats
• 100 m Sprint
• 100 Pull-ups
• 100 m Sprint
• 100 Walking Lunges
• 100 m Sprint