Warm-up
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 50 Single-unders
3 rounds:
• 40 sec Thoracic Spine BB Stretch
• 20 sec Downward Facing Dog
• 40 sec Goblet Squat Hold 53/35#
• 20 sec Upward Facing Dog
Strength
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Weighted Pull-ups
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Deadlift
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Conditioning
8 rounds for time:
• 10 Russian Kettlebell Swings 70/53#
• 10 Overhead Squats 95/65#
• 200 m Run
Goal: 16 min.
Cool-down
3 rounds:
• 60 sec Legs Up The Wall Pose
• 30 sec Figure 4 Stretch on the Wall Right
• 30 sec Figure 4 Stretch on the Wall Left
• 30 sec Upward Facing Dog
• 30 sec Corpse Pose