Warm up:

  • run
  • rugby passes with med ball
  • med ball bounces

Conditioning:

3 rounds, 1 minute at each station with 20 seconds between stations, 2 minutes rest between rounds

  • keg throw and push ups
  • farmer's walk
  • keg drag and hop
  • dead man poke
  • sledgehammer strikes
  • ab cycle

Cool down:

walk and stretches