WARM UP

1 set:
200-meter run

40 mt of each:
Jog x 3
Skipping high knees
Lateral shuffle/direction
Toy soldiers (10 kicks then jog)
Samson lunges (10 lunges then jog)
Bunny hops (10 hops then jog)
Broad jumps (5 jumps then jog)
Burpee broad jumps (5 jumps then jog)

1 set:
200-meter run

SKILLS & SPECIFIC WARM UP

MEDICINE-BALL CARRY

1 set:
50-meter med-ball jog
– Rest :15-:30.
50-meter med-ball run

SINGLE-KETTLEBELL CARRY

1 set:
50-meter carry at the shoulder
– Rest :15-:30.
50-meter carry at the side

DOUBLE-KETTLEBELL CARRY

1 set:
50-meter double-kettlebell carry, slow
– Rest :15-:30.
50-meter double-kettlebell carry, fast

CONDITIONING
“ENDURANCE & STAMINA FEVER”

For time:
1,600-meter run
800-meter med-ball carry #9/6
400-meter single-KB carry #24/16
200-meter double-KB carry #24/16