Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Bench Press
• 3 sets of 5 reps, work up to 80% of 1RM
Slow Tempo Strict Pull-up
• 3 sets of 5 reps
Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
For time:
• 500 m Row
• 50 Pull-ups
• 500 m Row
• 50 Dumbbell Thrusters 30/20#
• 500 m Row