5 minutes of rowing (start very slowly and start increasing the pace every minute). After, set-up cones 10 meters apart and perform the following dynamic stretches for 2 lengths each.
1. Lunges with a twist
2. Reverse Lunges
3. Inch Worm
4. Crab walk
5. Side lunges (2 in each direction)
This workout is an interval conditioning workout with 5 cycles of 3 minute intervals with 1 minute rest. During the intervals attempt to complete as rounds as possible of 4 Hang Cleans (65-135#) and 8 Box Jumps (20-24″).
10 minute row at a slow and consistent pace. Follow-up with chest, shoulder, lower back, glutes, hamstrings, quads, calves and achilles.