Warm-Up:

Trap / Scap Lacrosse Ball
Foam Roll Upper Back / T-spine
Foam Roll Legs
Lizard Pose
Pigeon Pose

2 Rounds:
15 Abmat Situps
5 / Side Spider Man
10 Russian Baby Makers
10 Warrior Squats
:20 / Side Samson Stretch

Strength:

Back Squat
5 sets of 3 reps each set
increasing weight

Conditioning:

200 meter run
-27 Kettlebell Swings
-27 Wall Balls
200 meter run
-21 Kettlebell Swings
-21 Wall Balls
200 meter run
-15 Kettlebell Swings
-15 Wall Balls
200 meter run
-9 Kettlebell Swings
-9 Wall Balls

Rx:
53,35
20,14 (10′,9′)

Level 2:
44,26
14,10 (10′,9′)

Level 3:
35,26
14,10 (no Target)