Warm-up
• Tabata Air Bike
• 20 PVC Passthroughs
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Arm Circles
• 30 sec Scorpions
2 rounds:
• 12 Incline DB Bench Press 30/20#
• 12 Bent-over Rows 95/65#
Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
6 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Plank on Elbows
• 10 sec Rest
Conditioning
25-20-15-10-5 reps for time:
• Chest-to-bar Pull-ups
• Shoulder to Overhead 95/65#