Warm-up
• 200 Single Unders
2 rounds:
• 5 PVC Passthroughs
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Good Mornings
• 5 PVC Overhead Squats
2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#
Strength
Bench Press + Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Perform 5 bench press reps then immediately perform 5 weighted pull-ups for each set.
Conditioning
5 rounds for max reps:
• 2 min: 100 m Sprint + Max Wall Balls 20/14#
• 2 min: Rest
In 2 min, sprint 100 m as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps.