Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength (7/13 Squat 1.3)
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
3 sets:
• 4 Shoulder Presses
Increase weight to finish heavy.
Conditioning
6 rounds for time:
• 5 Bar Muscle Ups
• 10 Burpee Box Jump Overs 24/20”