Warmup
• 50 Double Unders
3 rounds of:
• 15 Air Squats
• 10 Push-ups
• 5 Pull-ups
Then
• 50 Double Unders
• 30 Arm Circles / Arm Hugs
Strength
Bench 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
4 rounds of:
• 10 GHD Glute Ham Raises
• 10 sec L-sit Hold
Conditioning
“Fran”
21-15-9 reps for time:
• Thruster 95/65#
• Pull-ups
5 min Rest
Skinny “Narf”
9-15-21 reps for time:
• Pull-ups
• Thruster 45/35#