Warm-up
3 rounds:
• 50 Single Unders
• 15 Jumping Jacks
3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
3 rounds:
• 10 Mountain Climbers
• 10 Ring Rows
Strength
Bench Press + Strict Pull-up
• 5 reps at 55% of 1RM Bench
• 5 reps at 60% of 1RM Bench
• 5 reps at 65% of 1RM Bench
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
9 min AMRAP:
• 3 Bar Muscle-ups
• 6 Hand-release Push-ups
• 9 Sumo Deadlift High Pulls 75/55#