Warm-up
2 rounds:
• 200 m Run
• 10 Kettlebell Swings 35/18#
2 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Dumbbell Incline Bench
• 10 Ring Rows
Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Deadlift
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Rest 1-2 min between sets.
Conditioning
10 rounds for time:
• 10 Air Bike (calories)
• 5 Strict Pull-ups
• 5 Bench Presses 60% of 1RM
Goal: 15 min.