Warmup
• 300 m Row
2 rounds of:
• 10 Jumping Jacks
• 10 Kettlebell Swings 35/18#
• 10 PVC Passthroughs
• 10 PVC Shoulder Press
Strength
Shoulder Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
12-10-8 reps of:
• Russian Med Ball Twists
• GHD Sit-up
• Good Mornings 45/35#
Conditioning
3 rounds for max reps/cals:
• 1 min complete a 200 m Run
• 1 min Box Jumps 20”
• 1 min Jumping Lunges
• 1 min AirBike calories
• 1 min Rest
* Score is total reps + calories