Benchmark & Body Comps
50 Sit Ups
40 Russian Swings
30 Goblet Squats
20 Push Press
10 Burpee
Strength
5×8 “Speed” (slow) Squats (50×2…5 count going down, rebound out of the bottom then hold for 2 seconds before starting next rep)
Conditioning
2x:
400m Run
3min AMRAP
3 Burpee
3 Box Jump
3 Med Ball Slams
400m Run (after 3min AMRAP)
3min AMRAP
3 Burpee
3 Box Jump
3 Med Ball Slams
Skill & Midline
2×8-10Strict Pull Ups
2x90sec plank hold
