Warmup
• 100 Double-Unders
3 Rounds of:
• 10 Wall Ball Shots
• 8 DB Shoulder Press 30/10#
• 6 Push-ups
Strength
Shoulder Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
21 – 15 – 9 reps of:
• Knees to Elbows
• Evil Wheels
Conditioning
20 min AMRAP:
• 200 m Run
• 10 cal Row / Air-Bike
• 5 Handstand Push-ups