Strength and Conditioning

Standard warmup
● Back squats
○ 3 rounds of:
○ 8 squats
○ 8 overhead dumbbell press
● Strength circuit: 3 rounds:
○ 8 side/side step ups advanced: with weight
○ 8 dumbbell hamstring curls
○ 1 min wall sit
● 2min stations, 20s break:
○ Wreck bag loops with 10 hop overs
○ Cargo net loops
○ Walls
○ 3 slip wall, 3 burpees
○ Bike
○ Tire flip and hop