Warm up- MCCF standard
Strength
Box Squats 5-5-5-5-5
Conditioning
“Double Shuttle”
Complete 5 rounds for time of:
Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 70/53
16 Push Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 push-ups.
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