WARM UP

Dynamic Warm-up
– High Knees
– Butt Kickers
– Soldier Kicks
– Walking Lunges w. a twist
– Carioca
– Jumping Jack Shuffle
– Broad Jumps
– Back peddle

CONDITIONING

AMRAP 30 W/ A Partner
800 Meter Run
30 Front Squats (115, 75)
800 Meter Run
30 Pull-ups
Rx+:(135, 95) (C2B Pull-ups)
L3: (95, 65)
L2: (75, 55) (Band Assisted Pull-ups)
L1: (35, 25 Goblet Squat) (Ring Rows)

-Split work into logical sets that allow for enough recovery
-Front Squats should be light and capable of being done in sets of 5-10 reps for the entire workout.

EXTRA WORK

Arms + Abs
1a) Lateral Raises: 3 x 15. Rest 60s.
1b) Barbell Curls: 3 x 15 (strict). Rest 60s.
1c) Abs with a plate switch: 3 x 20s. Rest 60s.

COOL DOWN

-Static Stretching
-Partner Quad Smashing 60 seconds each side
-Partner Calf Smashing 60 seconds each side

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