Wed, Apr 7, 2021

Warm-up
• 100 Double Unders

2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards

3 rounds:
• 30 sec Overhead Arm Stretch
• 30 sec Upward Facing Dog
• 30 sec Jumping Jacks
• 30 sec Forearm Plank

Strength
Bench Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Weighted Pull-ups
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM

Core
3 rounds:

• 5 V Ups
• 10 Russian KB Swings 70/53#

Conditioning
3 rounds for time:
• 50 Wall Balls* 20/14#
• 300 m Row

*Penalty: 10 push-ups every time you break the wall balls