Warm-up
• 200 Single Unders
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Goblet Squat Hold 70/53#
• 30 sec Spiderman Lunge Left
• 30 sec Goblet Squat Hold 70/53#
3 rounds:
• 10 Mountain Climbers
• 10 Air Squats
Strength
Bench Press
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM
Weighted Dips
• 5 reps at 75%
• 3 reps at 85%
• 1 rep at 95% of 1RM
Core
21-15-9 reps:
• Lying Leg Raises
• Good Mornings 75/55#
Conditioning
40-30-20-10 reps for time:
• Pull-ups
• Wall Balls 20/14#
Goal: < 9 min.