Warmup
• 300 m Row
• 15 PVC Passthroughs
• 10 Scorpions
2 rounds of strict “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Shoulder Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Bench Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Testing
• 5 attempts at 1RM Vertical Jump
Core
4 rounds:
• 10 Back Extensions
• 10 Hollow Rocks
Conditioning
6 rounds for max reps/cals:
• 20 sec Bench Press 135/95#
• 10 sec Rest
• 20 sec DB Shoulder Press 35/20#
• 10 sec Rest
• 20 sec Row
• 10 sec Rest
• 20 sec Handstand Push-ups
• 10 sec Rest