"C4"

warm up

3 rounds

25 m sled push

25 m sled pull

10 m side lunge

3 rounds

25 m lateral sled pull

25 m lateral sled pull

5 inchworms

3 rounds

15 modified alternating v ups

20 glute bridges (from the floor)

Strength &conditioning blend

5 rounds

12 leg lifts

15 calf raises (on plates)

6 rounds

:45 explosive sled chest press (light to moderate light weight)

:25 push up burnout

6 rounds

:45 explosive sled row (moderate to moderate heavy weight)

:25 DB bent over row burnout

5 rounds

:45 underhand row machine (max distance)

15 box jumps (15 step ups ::modification::)