A. Warm Up
OTM for 10 min
even - 5-10 burpee
odd - 30 DU’s/ 50 singles/25 lateral jumps over rope (bunny hop)
A2. Activation
2 rounds
10 Heavy KB Deadlifts
10 Heavy swings
B. Strength Endurance
Warm up for 2-3 weights before
2 sets
15 Thrusters UB
Rest 4-5 min
As heavy as possible.
C. Conditioning
3 sets
10 Burpees AFAP
10 PC 45/30kg
3 Burpees AFAP
3 PC 45/30kg
Rest 2 min
D. “Count Down” - cool down