Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
Strength
Bench Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Core
21-15-9 reps:
• Knees to Elbows
• GHD Sit-ups
Conditioning
3 rounds for time:
• 400 m Run
• 21 Push-ups
• 12 Pull-ups