Warmup
• 400 m Run
• 25 Jumping Jacks (arms side-to-side)
• 10 Jumping Jacks (arms front-to-back)
• 10 Lunge Elbow to Instep with Rotation (5/side)
• 15 Arm Circles Clockwise (5 small, 5 medium, 5 large)
• 15 Arm Circles Counter Clockwise (5 small, 5 medium, 5 large)
Core
3 Rounds not for time:
• 40 Seal Walk Steps
• 20 AbMat Situps
Strength
Shoulder Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Bench Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Conditioning
6 min AMRAP:
Ascending ladder (1, 2, 3… reps):
• Thruster 95/65#
• Bar-facing Burpees
2 min Rest
6 min AMRAP:
Ascending ladder (1, 2, 3… reps):
• Thruster 75/55#
• Bar-facing Burpees