7:30am & 4pm Workout

Warm up

200m run
20 wall balls
20m bear crawl
20m spiderman
200m run
20m sampson
20m broad jump
20 single leg glute bridges
200m run
20single leg RDLs
20 russian swings
30 sec KB OH hold EA

Strength

Super-set
3×10
Goblet squats
1min plank

Conditioning

21-15-9:
Thrusters
Ring rows
Burpees