Warm-up
• 50 Single-Unders
• 50 Double-Unders
• 50 Single-Unders
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Bench Knee Raises
Conditioning
10 rounds for time:
• 10 Air Bike (calories)
• 5 Strict Pull-ups
• 5 Bench Presses 135/95#