Warm-up
Down and Back
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Run Backwards
• 10 Air Squats

• Quad Stretch
Spiderman Lunge

Core
20-15-10-5 reps:
K2E
GHD Sit-ups

Conditioning

5 RFT

15 Wall Balls #20/14

15 Cleans #95/65