Warmup
• 300 m Row
• 20 Jumping Jacks
• 20 PVC Passthroughs
3 rounds of:
• 10 Kettlebell Swings 53/35#
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold
Strength
Back Squat
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM
Weighted Pull-ups
• 5 reps @ 60% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 80% of 1RM
Core
4 rounds of:
• 30 sec Flutter Kicks
• 15 sec Rest
• 30 sec AbMat Sit-ups
• 15 sec Rest
Conditioning
14 min AMRAP:
• 10 Pull-ups
• 12 Kettlebell Lunges (steps) 2×53/35#
• 14 cal Air Bike