Prep
3 Sets
Curtsy Box step Ups / Lunges x 12 reps
Single arm Farmers Carry Hold or side plank hold x 30 sec per side
Staggered stance RDL with stick / PVC / Barbell x 5 reps per side
Seated Single leg lifts x 10 per leg
At Home
A.
4 Sets
Walking lunges x 100ft as fast as possible
Rest 2 min
B.
5 Sets
Burpee broad Jump x 8 reps
Run x 400 meters
Step back Lunge x 20 reps
On the 5 min Marks
At the Gym
A.
4 Sets
Alternating Barbell Front Rack Step back Lunge x 10 reps (5 per leg)
Build in weight.
*lift from Ground*
On the 2:30 min
B.
5 Sets
Deadlift x 8 reps 275/185
Row x 400 meters
Goblet Box Step Ups x 10 reps 55/35
On the 5 min Marks