Warm-up
3 rounds:
• 20 Side to Side Jumps
• 10 Jumping Jacks
• 10 Jumping Lunges
3 rounds:
• 10 KB Hand to Hand Swing
• 5 KB Thruster /arm
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Leg Swings /leg
Strength
Thruster
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Deadlift
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Core
6 rounds:
• 20 sec Mountain Climbers
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest
Conditioning
15 min AMRAP:
• 5 Wall Balls 20/14#
• 5 AirBike calories
• 10 Wall Balls 20/14#
• 10 AirBike calories
• 15 Wall Balls 20/14#
• 15 AirBike calories
… continue pattern until time is up.