Warmup
• 30 PVC Passthroughs
• 20 PVC Good Mornings
• 10 PVC Overhead Squats
3 Rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Core
4 Rounds of:
• 10 Hollow Rocks
• 8 Roll to Candle Stick
• 6 Strict Toes to Bar
Strength
Shoulder Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Dips
• 2 sets of Max Effort
Conditioning
4 Rounds for time:
• 10 calorie Air-Bike
• 15 Hand Stand Push-ups
• 20 Kettlebell Swings 70/53#