Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Push-ups
2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
Strength
Dumbbell Bench Press
• 12 reps at 50% of 1RM
• 10 reps at 60% of 1RM
• 8 reps at 70% of 1RM
Weighted Dips
• 12 reps AHAP
• 10 reps AHAP
• 8 reps AHAP
Core
4 rounds:
• 30 sec Plank Hold
• 15 sec Rest
• 30 sec Bicycle Sit-ups
• 15 sec Rest
Conditioning
For time:
• 9 Sumo Deadlift High Pulls 135/85#
• 15 Burpee Box Jumps 24/20”
• 15 Sumo Deadlift High Pulls 115/75#
• 15 Burpee Box Jumps 24/20”
• 21 Sumo Deadlift High Pulls 95/65#
• 15 Burpee Box Jumps 24/20”