Warm-up
• 150 m Row
• 200 m Run
• 150 m Row
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Every 90 sec for 6 rounds:
• 3 Deadlifts
• 6 Shoulder Press
Setup 2 bars. Start around 50% of 1 RM and increase weight 5-10% each round to finish heavy.
Conditioning
“The Chief”
5 rounds for max reps:
3 min:
• 3 Power Cleans 135/95#
• 6 Push-ups
• 9 Air Squats
1 min: Rest