WARM UP

1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)

1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats

1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats

PRE EXAUST

E2MOM X 4 SETS

10 Tempo Front Squat @60-65%

SKILLS & SPECIFIC WARM UP

3 Sets
Set 1: Ski, Set 2: Air Bike, Set 3: Row
1:00 easy
:30 moderate/fast
:30 easy
:30 fast

CONDITIONING
“RETURN OF THE JEDI”

4 sets:
2 minute Ski
2 minute Assault Bike
2 minute Row
-rest 2 minutes b/t sets-

*Score total meters from each set.