Warm-up
3 rounds:
• 100 m Run
• 10 Air Squats
2 rounds:
• 20 Cossack Side Lunges
• 20 Walking Lunges
Strength
Front Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Back Squat
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Core
4 rounds:
• 30 sec Hollow Body Hold
• 15 sec Rest
• 30 sec Forearm Plank
• 15 sec Rest
Conditioning
For time:
• 60 cal Row
• 50 Wall Balls 20/14#
• 40 cal Row
• 30 Wall Balls
• 20 cal Row
• 10 Wall Balls