Warm-up:

200m Run then 3rds of:

5 Med Ball Clean

6 Reverse Lunges holding ball

6 Deadbug holding ball

Strength:

3 sets

Front Rack Reverse Alternating Lunges x 10 reps @2011

Conditioning:

750m Run

20 Deadlift

40 Wall Ball

20 Deadlift

750m Run