Warm-up
• 400 m Run
3 rounds:
• 10 Shin Hops
• 10 Air Squats
• 10 Samson Stretches
Strength
Front Squat
• 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
30-20-10 sec/reps:
• L-sit (seconds)
• Mountain Climbers
Conditioning
Row Intervals (4×500)
4 rounds, 5 min each:
• 500 m Row (max effort)
Rest in the remaining time.