Warm-up
• 400 m Run
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
Strength
Weighted Pull-ups (Test for 1 Rep Max)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Rest 2 minutes between each set
Core
21-15-9 reps:
• Bench Knee Raises
• GHD Hip Extensions
Conditioning
“Three Wise Men”
“Jeremy Wise” 4 min AMRAP:
• 5 Hang Squat Snatch 135/95#
• 10 Bar-Facing Burpees
“Ben Wise” 4 min AMRAP:
• 10 Power Cleans 135/95#
• 20 Pull-ups
“Beau Wise” 4 min AMRAP:
• 15 Box Jump Overs 24/20”
• 30 Wall Balls 20/14#
Rest 2 min between each AMRAP. Score is total reps.