Warm-up
• 20 cal Air Bike
4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Mountain Climbers
• 15 sec Butterfly Stretch
• 15 sec Straddle Stretch
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
Strength
Bench Press
• 3 sets of 3 reps, work up to 85% of 1RM
Weighted Dips
• 3 sets of 3 reps, work up to 85% of 1RM
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest
Conditioning
For time:
• 40 Pull-ups
• 10 Burpee Box Jumps 24/20”
• 30 Toes-to-bar
• 10 Burpee Box Jumps 24/20”
• 20 Chest-to-Bar Pull-ups
• 10 Burpee Box Jumps 24/20”
• 10 Bar Muscle-ups
• 10 Burpee Box Jumps 24/20”