Wed, Mar 13, 2019

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Warm-up • 1 min Legs-only Air Bike • 1 min Arms-only Air Bike 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: • 20 sec Sorenson Hold • 10 GHD Hip Extensions Conditioning 21-15-9 reps for time: • Hang Power Clean 115/75# • Ring Dips • Pull-ups • Push-ups