Warm-up
• 20 cal Air Bike
3 rounds:
• 20 sec Arm Circles Forward
• 20 sec Arm Circles Backwards
• 20 sec Pike Stretch
• 20 sec Straddle Stretch
3 rounds:
• 10 Jumping Jacks
• 5 Candlesticks
• 10 Mountain Climbers
Strength
Shoulder Press
• 5 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 1 rep at 80% of 1RM
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 75% of 1RM
• 1 rep at 80% of 1RM
Core
5 rounds:
• 15 sec MedBall Russian Twists
• 15 sec Rest
• 15 sec Hollow Body Hold
• 15 sec Rest
Conditioning
Every 3 min for 15 min:
• 15 Push Press 75/55#
• 15 Pull-ups
• Max Burpees over Bar