1.] General Warm Up

2 rounds of:

[0:30] Run in Place

[0:30] Butt Kicks

[0:30] High Knees

[o:30] Heisman

-Rest 0:30 sec b/e rounds.

2.] Flexibility

Hold each stretch for 20-30 sec:

Standing Straddle

Runners Stance

Triangle Stretch

Samson Stretch

Lunge Quad Stretch

Pigeon Stretch

Upward Dog

Cat Stretch

Childs Pose

Downward Dog

Walk to Standing Pike

Reverse Swan Dive

3.] Strength

On the minute every minute for 10 minutes:

[6] Squat Thrusters (heavy)

-Once you have completed 6 reps, rest for the remainder of the minute. 

4.] Work Capacity 

3 rounds for time of:

(400m) Run

(20) Overhead Sumo Deadlift High Pulls

(16) Pull Ups

5.] Core

20, 16, 12 reps of:

Power Stand Leg Raise

Forearm Plank Knees to Elbows

(30 sec) Forearm Plank

6.] Cool-down 

10 minutes of:

Static Stretching