Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories
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 3 reps, work up to 90% of 1RM
Weighted Dips
• 3 sets of 3 reps, work up to 90% of 1RM
Core
3 rounds:
• 10 MedBall GHD Sit-ups 20/14#
• 10 MedBall Twists 20/14#
Conditioning
12-9-6-3 reps for time:
• Overhead Squats 135/95#
• Bar Muscle-ups
Finish each round with:
• 200 m Run