Warmup
• 20 cal Air Bike
2 rounds of:
• 30 sec Spiderman Lunge Hold Right
• 30 sec Spiderman Lunge Hold Left
• 30 sec Wrist Stretch Palms Down
• 30 sec Wrist Stretch Palms Up
3 rounds of:
• 10 Dumbbell Push Press 25/15#
• 10 Dumbbell Goblet Squats 25/15#
Strength
Front Squat (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Clean & Jerk (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
4 rounds:
• 10 Back Extensions
• 10 Hollow Rocks
Conditioning
3 rounds for max reps:
• 1 min Front Squats 75/55#
• 1 min Push Press 75/55#
• 1 min Hand-release Push-ups
• 1 min Rest