Warm-up

Strength:

3 sets

Bulgarian Split Squats x 6 reps @3111 immediately followed by 8 Bodyweight Jumping Bulgarians

Rest 45sec between legs and 90sec between sets

*You will do 6 weighted reps with dumbbells at tempo, then place the weights down and go right into 8 jumping reps on the same leg. Go for height and explosiveness. Do NOT add weight to the tempo reps if you cannot hold the tempo as prescribed.

Conditioning: V-up Standards

1000/800m Row

30 Alternating Pistols

25 V-ups

750m Run

40 Bodyweight Walking Lunges

20 V-ups

600m Run