Conditioning:

Run 600m, 400m, 200m, 400m, 600m*

20m Overhead Walking Lunges (45/35), 55+(35/25)

30 Slammers (12/8) 55+(10/6) @ 2m

10 Pull-ups

30 Double Unders

20 Wall-Ball Push-ups**

 

5 rounds for time

*On round 1, run 600m; on round 2 run 400m; on round 3, run 200; and so on.

**Use a heavy ball as to not crush the ball. Burpees can be substituted here.

 

Mobility:

Banded overhead distraction – 1:30/side

Spine smash – 2:00

Couch stretch -1:30/side

 

 

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