General Warm-Up
Jumping Jacks x :30
Forward Back Hops x :30
Lateral Hops x :30
Diagonal Hops x :30
… then 3 rounds of:
10 Russian Step-Ups
10 Air Squat
10 Samson Lunge
Conditioning
Five rounds for time:
400 Meter Run
12 Alternating Lunges with Farmer’s Carry
12 Front-Racked Kettlebell Squats or Goblet Squats
24:05
16 KG Kbs used.
Did 12 lunges total, not 12 per side
Heel Elevated front squats