Warm-up
• Tabata Air Bike
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Bench Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Core
3 rounds:
• 30 Flutter Kicks
• 20 MedBall Russian Twists 20/14#
Conditioning
40-30-20-10 reps for time:
• Power Cleans 135/95#
• Wall Balls 20/14#
• Pull-ups
• Push-ups