Warmup
• 100 Double Unders (try to go unbroken)
• 30 Jumping Jacks
• 30 Wall Ball Shots 20/16#
Core
3 Rounds of:
• 8 Med Ball Russian Twists /side 20/16#
• 10 Med Ball Overhead Squat
• 12 Med Ball AbMat Sit-ups
Strength
Back Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Weighted Pull-ups
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Conditioning
5 Rounds for time:
• 3 Rope Climbs 15’
• 12 Ring Dips
• 20 cal Row
* metcon from The Outlaw Way