Warm up
:30 - duck walk
:30 - toe walk
:30 - side to side lunge
:30 - soldier kicks
:30 - hamstring curl
:30 - inchworm to squat
:30 - hamstring curl
:30 - glute bridge from floor
:30 - hamstring curl
:30 - spiderman lunge
:30 - hamstring curl
:30 - db sumo squat
{6:00}
Strength
4 rounds
:30 leg extension (light to moderate)
:30 Goblet squats (light to moderate)
:30 rest
{15:00}
4 rounds
:25 leg extension (moderate to heavy)
:25 Goblet squats (moderate to heavy)
:50 rest
{23:00}
5 rounds
:25 barbell stiff leg deadlift (moderate weight)
:35 rest
{30:00}
5 rounds
:25 barbell glute bridge on box (moderate to heavy weight)
:25 fire hydrants
:25 fire hydrants
:50 rest
{43:00}
3 rounds
25 m db lunge (put dumbbells down)
25 m lunge (bodyweight only)
50 quick calf raises (bodyweight only)
{50:00}
Conditioning
3:00 assault bike (max distance)