Warm-up:

400m Run then 3rds of:

10 Box Step-ups

10 Med Ball Clean

10 Deadbug Holding Wall Ball

10 Hanging Knee Raises with 3sec lowering

Conditioning: Last done 7/8/21

“Filthy Fifty”

50 Box Jumps (24/20)

50 Jumping Pull-Ups

50 Kettlebell Swings (53/35)

50 Walking Lunge Steps

50 Knees-to-Elbows

50 Push Presses (45/35)

50 Back Extensions- (sub supermans)

50 Wall Ball Shots (20/14)

50 Burpees

50 Double-Unders