Warm Up Row 300m then 2 rounds:

  • 10 jump squats
  • 10 med ball rotation throws each side with partner
  • 15 KB swings


  • Wall Hip Flexor Stretch


5 x shuttle run, ea. for time

5 x 3:00 for max reps, 1:00 rest between each:
KB swings (24/16kg)
Push Ball (20/14#)
Push Ups
For each 3:00 round attempt to complete as many reps as possible for all 3 movements, partition as desired.