Warm-up
• 20 cal Air Bike
• 20 PVC Passthroughs
• 10 Cossack Side Lunges
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Back Squat
• 10 reps @ 50% of 1RM
• 8 reps @ 55% of 1RM
• 8 reps @ 60% of 1RM
• 8 reps @ 65% of 1RM
Front Squat
• 5 reps @ 50% of 1RM
• 5 reps @ 55% of 1RM
• 2 sets of 5 reps @ 60% of 1RM
Core
• Tabata Hollow Body Hold
Conditioning
4 rounds for time:
• 500 m Row
• 15 Shoulder to Overhead 95/65#