WARM UP

2 Rounds of 1:00 minute work/:20 rest

• 1:00 singles
• 1:00 ladder high knees
• 1:00 plate sit-ups
• 1:00 ladder ickey shuffle
• 1:00 4% hill run

+

:30s down dog cobras

:30s Childs pose

STRENGTH ENDURANCE

Chipper

• 10 deadlifts (85/135)
• 10 pullups
• 10 deadlifts
• 5/5 db snatch
• 10 deadlifts
• 5/5 db snatch
• 10 deadlifts
• 10 pull ups
• 10 deadlifts
• 100 push ups

CONDITIONING

1:00 On/:30 Off x 4 Rounds

• rower
• box jumps
• turf run
• burpees
• slide board abs