Warm-up
• 400 m Run
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#
Strength
Bench Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Conditioning
14 min AMRAP:
• 2 Power Snatches 75/55#
• 2 Air Squats
• 2 Push Jerks 75/55#
• 2 Bar-Facing Burpees
• 4 Power Snatches 75/55#
• 4 Air Squats
• 4 Push Jerks 75/55#
• 4 Bar-Facing Burpees
… continue +2 rep pattern until time is up.