Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 Scorpions
3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 DB Bent-over Rows 30/20#
Strength
10-8-6-4-2 reps:
• Bench Press
• Ring Rows w/ Feet Elevated
Start at 50% of 1RM Bench Press and then try to increase weight each set to finish as heavy as possible.
Core
6 rounds:
• 20 sec Hollow Body Rock
• 10 sec Rest
• 20 sec Lying Leg Raises
• 10 sec Rest
Conditioning
For time:
• 100 Double Unders
Then, 10 rounds:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Then:
• 100 Double Unders