Conditioning:

Perform 30 seconds on, 30 seconds rest of:

Wall-ball shots (25/20) @ (10/9′)

Calories rowed

D-ball cleans (100/80)

Calories biked

Knees-2-elbows

 

3 rounds* for total reps

*rest 1:00 between rounds

 

Strength:

Option 1:

1-rep max make-up

 

For max load

 

Option 2:

Front Squats

5 @ 65%

3 @ 75%

Max reps @ 85%

 

Flexibility:

Half straddle

Middle straddle

Pike stretch

Butterfly stretch

 

 

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