Warm-up: 10:00

Dynamic Warm-up + 3 rounds: 15 situps + 15 air squats + 5 burpees

Strength 20:00

4-5 working sets working up to 6rm

  1. Work up to an 6rm Back Squat
  2. Heavy sled push length
  3. 30’ banded lateral walk down and back

*rest :90-2:00 between sets


Conditioning: Every 3:00 for 6 Rounds

o Rounds 1,3,5

1:30 Wall Sit

20 Goblet Squats (53/35)

o Rounds 2,4,6

200m run + 15 burpees

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