Warm-up
For time:
• 100 Double Unders
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Shoulder Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Bench Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Conditioning
For time:
• 1,000 m Row
• 50 Barbell Overhead Lunges 45/35#
• 50 Push Press 45/35#
• 50 Burpees
• 50 Push Press 45/35#
• 50 Barbell Overhead Lunges 45/35#
• 1,000 m Row