Warm Up
3 rounds
10 m lateral band walk (each side)
10 m front and back band walk
3 rounds
4 inchworms
4 spiderman lunge
8 soldier kicks
3 rounds
200 m row
50 m sled push
50 m sled pull
3 rounds
:45 assault bike
20 m lateral sled pull
20 m lateral sled pull
Workout
3 rounds
10 stiff leg deadlifts
10 stiff leg with high pull
10 still leg deadlift
:60 rest
3 rounds
20 m lateral band walks (left)
10 push ups
20 lateral band walks (right)
10 push ups
3 rounds
20 m front diagonal monster walk
10 push ups
20 m back diagonal monster walk
10 push ups
4 rounds
Conditioning
50 m sled push with band (step with right leg only)
50 m sled push with band (step with right leg only)
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