Warm-up
• 300 m Row
2 rounds:
• 10 Mountain Climbers
• 10 PVC Passthroughs
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Bench Press (Test for 1RM)
• 1 rep at 65% of 1RM
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Conditioning
Every 3 min for 15 min:
• 20 AbMat Sit-ups
• 15 Burpees
• 10 Deadlifts 225/155#
• Max Double Unders