F/300525 Workout

Spesific Warm Up

2 Rounds:

10 Samson Stretch (each leg)

10 Wall Squat

30 sec Squat Hold

10 Cat-Cow

10 Jump Squats (low height)

Conditioning

800 m Run

50 Goblet Squat (32/24 kg)

40 Kettlebell Swings (32/24 kg)

30 Box Jump Over

20 Burpee to Plate

10 Clean & Jerk (70/50 kg)

5 Rope Climb (or 15 Strict Pull-Up)

400 m Run

Time Cap: 30 minutes