Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over Rows 95/65#
• 10 Air Squats
Strength
Bench Press
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Weighted Pull-ups
• 5 reps at 65% of 1RM
• 5 reps at 75% of 1RM
• 5+ reps at 85% of 1RM
Conditioning
20 min AMRAP:
• 5 Pull-ups
• 10 Burpees
• 15 Wall Balls 20/14#
• 1 min Rest