Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Band Triceps Pushdowns
• 10 Dumbbell Incline Bench
• 10 Ring Rows
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
Strength
Bench Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Weighted Pull-ups
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Core
5 min EMOM:
• 10 Russian Twists w/ Plate 25/15#
• 10 AbMat Sit-ups
Conditioning
10 min AMRAP:
• 3 Bar Muscle Ups
• 6 Push-ups
• 9 Air Squats