Warmup
• 30 cal Air-Bike
• 30 Arm Circles
3 Rounds of:
• 10 Dumbbell Shoulder Press 10/20#
• 10 Push-ups
Strength
Shoulder Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Bench Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
6 rounds of:
• 10 sec GHD Sit-up Hold
• 10 GHD Sit-ups
Conditioning
“Cindy” 20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats