Warmup
• 300 m Row
3 rounds of:
• 10 Air Squats
• 10 m High Knees
• 10 m Butt Kicks
Strength
Back Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Rest at least 2 minutes between each set
Core
8 rounds of:
• 20 sec AbMat Sit-ups
• 10 sec Plank on Elbows
Conditioning
10 rounds for time:
• 3 Power Cleans 135/95#
• 10 Bar-facing Burpees