Warm-up
• Tabata Air Bike
2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows
Strength
10 min E2MOM:
• 5 Bench Press
• 5 Bent Over Barbell Rows
Increase weight to finish heavy.
Core
21-15-9 reps:
• Sit-up to Pike
• Hollow Body Rocks
Conditioning
40-30-20-10 reps for time:
• Wall Balls 20/14#
• Deadlifts 155/105#