Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories
2 rounds:
• 10 Air Squats
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups
Strength
Bench Press
• 3 sets of 5 reps at 75% of 1RM
Weighted Dips
• 3 sets of 5 reps at 75% of 1RM
Core
3 rounds:
• 10 Strict Toes-to-bar
• 10 GHD Hip Extensions
Conditioning
21-15-9 reps for time:
• Squat Cleans 135/95#
• Ring Dips
• Pull-ups