Warm-up
• 400 m Run
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
• 10 Band Triceps Extensions
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch 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
Deadlift
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Conditioning
4 rounds for reps:
3 min AMRAP:
• 3 Deadlifts 185/115#
• 6 Ring Dips
• 9 Air Squats
• 12 Burpees Lateral over Bar
1 minute rest
Goal: 250.