Strength:
Part 1
5 Sets
16 Alt. High Weighted Step Up
Immediately into
12 Goblet Squats
Part 2
6 min EMOM
ODD: 6-8-10 Pull Ups
EVEN: 6-8-10 Dips
1:00 Rest
6 min EMOM
ODD: 30-35-40 Sec Handstand Hold
EVEN: 30-35-40 Sec Weighted Hollow Hold
Sprint Conditioning:
10 Sec Sprint Row/Bike/Shuttle Sprint + 50 Sec Rest
20 Sec Work + 40 Sec Rest
30 Sec Work + 30 Sec Rest
40 Sec Work + 20 Sec Rest
50 Sec Work + 10 Sec Rest
Endurance:
35 min AMRAP
800m Run
30 Goblet Lunges
30 Burpees
30 Weighted Sit Ups
30 Double Unders
30 HR Push Ups
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