Warm-up
• 300 m Row
2 rounds:
• 10 m Walking Lunges
• 10 m Inch Worm
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles CW
• 10 Arm Circles CCW
Strength
12 min Alternating EMOM:
• 6-5-4-3-2-1 Bench Press
• 6-5-4-3-2-1 Weighted Dips
Within minute 1, perform 6 bench presses. Within minute 2, perform 6 weighted dips. Within minute 3, perform 5 bench presses… etc. Start around 70% of 90% of your 1 rep max and increase by 5% each time.
Core
3 rounds:
• 10 Hanging Knee Raise 20/10# DB
• 10 Evil Wheels
Conditioning
15 min AMRAP:
• 9 Push-ups
• 12 Toes-to-Bar
• 15 Box Jumps 24/20”