Warm-up
• 20 cal Air Bike
• 20 Arm Circles (clockwise)
• 20 Arm Circles (counter cw)
3 rounds:
• 10 Kettlebell Swings 53/35#
• 10 Push-ups
• 10 Bar Kips
Strength
Bench Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Core
3 rounds:
• 20 Seal Walk steps
• 10 Evil Wheels
Conditioning
10 rounds for time:
• 5 Pull-ups
• 5 Thrusters 95/65#
• 5 Burpees