Warm-up
• 200 Single Unders
3 rounds:
• 20 sec Arm Circles
• 20 sec Jumping Jacks
• 20 sec Mountain Climbers
• 20 sec Standing Toe Touch Hold
Strength
Shoulder Press
• 3 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
Floor Press
• 3 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 3 reps at 80% of 1RM
Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 Kettlebell Swing 70/53#
Conditioning
10 min E2MOM:
• 20 Burpees
• Max Row (calories)
Every 2 min, perform 20 burpees then max calorie row in the time remaining. Continue for 10 min (5 rounds). Score is total number of calories rowed.