Warm-up
• 300 m Row
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 PVC Good Mornings
• 10 PVC Overhead Squats
Strength
Dumbbell Bench Press (12-10-8)
12 reps at 50% for set 1, 10 reps at 60% for set 2, then 8 reps at 70% for set 3.
Weighted Dips (12-10-8)
Try to increase weight to finish heavy
Conditioning
For time:
21-15-9 reps:
• Overhead Squats 75/55#
• Chest-to-bar Pull-ups
21-15-9 reps:
• Power Snatches 75/55#
• Toes-to-Bar
Score is total time to complete both couplets, no rest in between.