Warm-up:
200m Run
2×5 Wall Squat
2×10 Hand Release Push-up or Clapping Push-up
2×10 Lunge in place
2×10 Ring Row
Strength:
1a) Bench Press 3×10
1b) Pull-ups 3x Max Effort
1c) Dead Lift 3×10
This will be done as a triple set, Bench/Pull/Dead = 1 set
Warm-up for each movement first, 2-3 sets of 3-5 reps
Weight should be in the 55%-65% range for Bench and Dead
Conditioning:
Working in groups of 3-4 people
3 Rounds (:45sec on, 15sec off)
45/15 True Push-up
45/15 Row
45/15 Mt. Climber, (knee to chest, front foot does not touch ground)
45/15 Jumping Lunge or Lunge in place
One person will start at each station. Once the 45/15 interval is complete you will rotate to the next station (during the 15sec of rest). Push to Row to Mt. Climber to Lunge to Push.