Warmup
• 10 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Lunges
• 10 PVC Overhead Squats
Strength
Overhead Squat (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
Testing
For time:
• 100 Wall Ball Shots 20/14# at 10/9’ target
Core
20 – 15 – 10 – 5 reps of:
• AbMat Sit-ups
• GHD Back Extensions
Conditioning
12 min AMRAP:
• 12 Overhead Squat
• 12 Box Jumps 24/20”
* Start with just the bar (45/35#)
* After each round, add 20/10#
* Men: 45, 65, 85, 105, 125, 145, etc
* Women: 35, 45, 55, 65, 75, 85, etc