Warm Up: Please note the changes from the standard warm up
300 m run
2 Rounds
-15 squats
-15 push-ups
-15 dips
-15 walking lunges
-30s Samson stretch
Conditioning:
For Time
Run 300m
50 Air Squats
Run 300m
25 Push ups
Run 300m
50 Air Squats
Run 300m
25 Push ups
Note: Run to the street and back for a 300m, make sure you are doing a full depth squat- hip crease below the knee, chest down first on the push-up- do not drop your hips first
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