Warmup
3 rounds:
• 100 m Row
• 10 Wall Balls 20/14#
• 20 PVC Passthoughs
• 20 Jumping Lunges
Strength
Back Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Weighted Pull-ups
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
3 rounds:
• 20 GHD Situps
• 20 Good Mornings 45/35#
Conditioning
21-18-15-12-9-6-3 reps for time:
• Back Squat 135/95#
• Air Bike calories
* No rack.