Warm-up:
Indoor Run
2×10 Jump Squat
2×10 PVC Pass Through
Group: 4x:30/:30 PVC Push-Press/Hold
Mobility:
Mt. Climber Stretch
Olympic Wall Squat
Wrist Stretch
Strength:
1) Zercher Squat, 3-3-3-3-3 then one set of 12+
2) Shoulder Press, 3-3-3-3-3 then one set of 8+
Warm-up with 2×3 on each movment
25min time limit
Notes:
Increase weight as you go up, work up to a heavy 3 rep. The 3+ will be done at 70%, aka drop set. The goal for zercher squat being 12 or more, push press 8 or more.
Conditioning:
As many rounds and reps as possible in 12min of
12 Ground 2 Over Head, 75#/55#
12 Knees 2 Elbows or Hanging Knee Raise