General Warm-Up
Two rounds of:
200 Meter Row or Ski ERG
10 Toe Touches
10 Samson Lunges (5 reps each side)
10 Medince Ball Hamstring Curls
Once through…
Calf and Hamstring Combo Stretch x 30 seconds per leg
Medball Weighted Calf Raises x 20 reps
Medball Speed Skaters x 20 reps
Leg Swings x 30 seconds per side
Conditioning
Against a 30-minute running clock…
Buy-In: 800 Meter Medball Run (partners run together)
Followed by as many rounds and reps in the remaining time:
40 Wall Ball Shots (20/14 lbs)
40 Sit-Ups
200 Meter Medball Parter Run
While one partner works, the other rests.