Warm-up
• 1 min Legs-only Air Bike
• 1 min Arms-only Air Bike
2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups
Strength
Bench Press
• 3 sets of 5 reps at 75% of 1RM
Weighted Dips
• 3 sets of 5 reps at 75% of 1RM
Core
3 rounds:
• 20 sec Sorenson Hold
• 10 GHD Hip Extensions
Conditioning
21-15-9 reps for time:
• Hang Power Clean 115/75#
• Ring Dips
• Pull-ups
• Push-ups