Warmup
• 100 Double Unders
• 20 Jumping Jacks
• 20 Arm Circles
• 20 Leg Swings
• 10 Burpees
Strength
Shoulder Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
For time:
• 100 AbMat Sit-ups
Conditioning
6 minute AMRAP:
• 1, 2, 3 … Handstand Push-ups
• 1, 2, 3 … DB Deadlift 50/30#
3 minute Rest
6 minute AMRAP:
• 1, 2, 3 … Bar Muscle-ups
• 1, 2, 3 … DB Bench Press 50/30#