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 Barbell Rows 95/65#
Strength
10 min Alternating EMOM:
• 5 Ring Push-ups
• 10 Band Suspended KB Bench Press 35/18#
Watch video for band set-up.
Plyometrics
Weighted Box Jump 24/20” (5×1)
5 sets of 1 jump, standing box jump holding dumbbells/kettlebells or wearing a vest, increase weight after each jump to reach a max.
Conditioning
27-21-15-9 reps for time:
• Box Jump Overs 24/20”
• Kettlebell Swings 53/35#
• Burpees