Warm Up
200 Meter Run/Row
:45 Goblet Squat Hold
4R/4L Single Leg Goblet Deadlifts
8 Hip Bridges w/ 5 sec pause at top (squeeze glutes and tuck belly button toward spine)
:45 Goblet Squat Hold
8 Goblet Squats to Overhead Press
8 KBS w/ Goblet
:45 Goblet Squat Hold
8 Alternating Front Lunges w/Goblet
8 Goblet Squats
200 Meter Single Arm Farmer’s Carry (alternate arm at 100 meter mark)
Strength
4 Supersets
A. 4 Split Jerks AHAP
B. Max Handstand Push Ups – if no handstand push up, then max wall walks in 1 min
Conditioning
5 RFT:
2 Rope Climbs
8 Toes-to-Bars
11 Overhead Walking Lunges (45/35 lb plate)
200 meter Run
