Warm-up:

200m Run then 3rds of:

4 Push-up to Spiderman

8 Straight Leg Raises Holding Plate

12 Overhead Plate Walking Lunges

Strength:

Every 2:30 x 4 sets Front Rack Reverse Alternating Lunges x 10 @2011 (barbell)

Conditioning: Two Person Team 250/200m Row while Partner is:

1- Top of deadlift hold 135/95

2- Front rack hold 135/95

3- Wall Sit

4- Overhead hold 135/95

5- V-ups or Flutter Kicks

6- Bottom of squat hold 45/35