Warmup
• 20 cal Air-Bike
• 20 Scorpions
• 20 Cossacks/Side Lunges
• 20 PVC Back Squats
• 20 PVC Passthroughs
Strength
Back Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Weighted Pull-ups
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
4 rounds:
• 20 steps Seal Walk
• 30 Flutter Kicks (left + right = 1)
Conditioning
3 rounds for time:
• 400 m Run
• 20 Pull-ups
• 10 Bear Complex reps 95/65#
* 1 Bear Complex rep = Power Clean to Front Squat to Push Press to Back Squat to Push Press.