Warm-up
• 500 m Row
• 20 Arm Circles Forward
• 20 Arm Circles Backwards
3 rounds:
• 10 Sit-up to Pike
• 10 Push-ups
• 10 Air Squats
Strength
Back Squat (deload)
• 8 sets: 4 reps at 50%
Bench Press
• 3 sets: 5 reps AHAP
Conditioning
4 rounds for time:
• 12 Deadlifts 225/155#
• 21 Toes-to-Bar