Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Push-ups
2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
Strength
Bench Press
• 5-3-1 reps, work up to 85% of 1RM
Weighted Dips
• 5-3-1 reps, work up to 85% of 1RM
Core
3 rounds:
• 1 min Hollow Hold (cumulative)
• 10 GHD Hip Extensions
Conditioning
For time:
• 50 Wall Balls 20/14#
• 40 Box Jump Overs 24/20”
• 30 Burpees
• 20 Wall Balls 20/14#
• 10 Box Jump Overs 24/20”