Warm-up
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 50 Single-unders
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Downward Facing Dog
• 40 sec Goblet Squat Hold 53/35#
• 20 sec Upward Facing Dog
Strength
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Weighted Pull-ups
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Core
• 30 Strict Toes-to-bar
Conditioning
42-30-18 reps for time:
• AbMat Sit-ups
• Row calories
• Thrusters 75/55#