Lower body warm up

1 sets of all the movements. Light sled push forward x 40 yards 10-20 sit ups or ab variation you enjoy box jumps x 5 reps light farmer walks x 30 yards. Perform the exercises and quickly move to the next exercise. Don't load the exercises up with a lot of weight. Warm up should be completed under 10 minutes.

Run

1 x 1

Thruster

3 x 20

Sled Push

3 x 30

Run

3 x 1:30

Walking Lunges

3 x 12

DB Farmer's Walk

3 x 50

cable crunch

3 x 15

1-mile Run

1 x 1

SkiErg

3 x 0:00 @ 500

Seated Row

10, 10, 8, 8 @ _ , _ , _ , MAX lb

DB Shoulder Press

4 x 10 @ _ , _ , _ , MAX lb

Rope sled row

3 x 20

DB Farmer's Walk

3 x 30

Rowing

3 x 200

Box Jump

3 x 5

Straight Leg Sit Ups

3 x 10

leg swings

3 x 20

Air Squat

3 x 20

DB Thruster

10, 15, 20 @ _ , _ , MAX lb

Sled Push

5 x 15

Walking Lunges

3 x 20

Sprint

5 x 400

Run

Run

3 x 3:00

SkiErg

3 x 3:00

Rowing

@ 3:00

Wall Balls

3 x 15