Warm-up
3 rounds:
• 30 Double Unders
• 10 Push-ups
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Good Mornings 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Bench Press
• 5-3-1 reps, work up to 90% of 1RM
Weighted Dips
• 5-3-1 reps, work up to 90% of 1RM
Core
4 rounds:
• 20 sec AbMat Sit-ups
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
4 rounds for max calories:
• 90 sec: 25 Bench Press 70% BW
• 90 sec: Max Row (calories)
Within the first 90 seconds, complete 25 bench presses with 70% of your bodyweight as weight on the barbell, rest in remaining time. Then, within the next 90 seconds, row as many calories as possible. Repeat this for a total of 4 rounds. Score is calories rowed.