Warm-up
• 400 m Run
2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
3 rounds:
• 7 DB Shoulder Press 25/15#
• 7 DB Bench Press 25/15#
• 7 Bent-over Rows 95/65#
Strength
Bench Press
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Weighted Pull-ups
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Core
3 rounds:
• 10 GHD Sit-ups
• 15 Good Mornings 45/35#
Conditioning
2 rounds for time:
• 500 m Row
• 50 Wall Balls 20/14#
• 50 Deadlifts 115/75#
• 50 Shoulder-to-Overhead 115/75#