Warm-up
• 100 Single Unders
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups
Strength
21-15-9 reps:
• Bench Press BW / 70% BW
• Pull-ups
Conditioning
4 rounds for time:
• 40 Air Squats
• 30 Kettlebell Swings 53/35#
• 20 Push-ups
• 10 Burpee Box Jumps 24/20”