3 sets:
6 push-ups
8 alternating Cossack squats

30 flutter kicks
10 front squats
- Increase barbell weight for the front squats each set.

3 sets:
100’ Handstand walk
1:00 flutter kicks
– Rest 2:00 between sets

Modifications:

1. 15 HSPU

2.100' Bear Crawl

3. 10 Wall Walks

5. 40 HS Shoulder Taps

6. 1:00 Handstand Hold

7. 20 DB Strict Shoulder Press

1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch

5 sets, each for time:
10 dumbbell deadlifts
10 dumbbell front rack walking lunges
10 dumbbell front squats
- Rest 2:00-3:00 between sets.
- Use two dumbbells and the heaviest loads you have available.

5 sets for total time:
400-meter run
350/400-meter row
- Rest 2:00 between sets.