Warmup
• 20 m High Knees
• 20 m Butt Kicks
• 20 m Karaoke
• 40 m Sprint (4 x 10 m shuttle)
• 20 PVC Passthroughs
• 20 PVC Shoulder Press
• 20 PVC Around the Worlds
Strength
Shoulder Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Bench Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
3 Rounds of:
• 15 Hollow Rocks
• :30 Plank Hold
Conditioning
8 Rounds for max reps of:
• :15 max Chest-to-bar Pull-ups
• :15 Rest
• :15 max Bench Press 135/95#
• :15 Rest
• :15 max Supine Ring Rows
• :15 Rest
• :15 max Push ups
• :15 Rest