Warmup
• 300 m Row
3 rounds of:
• 10 Jumping Jacks
• 10 PVC Passthroughs
• 10 sec Handstand Hold
Strength
Shoulder Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Rest at least 2 minutes between each set
Core
3 rounds of:
• 40 Seal Walk steps
• 10 GHD Sit-ups
Conditioning
“Diane” 21-15-9 reps for time:
• Deadlift 225/155#
• Handstand Push-up
3 min Rest
For time:
• 1 mile Run