Warm-up
• Tabata Air Bike
3 rounds of “Strict Cindy”:
• 5 Strict Pull-ups
• 10 Hand-release Push-ups
• 15 Air Squats
Strength
Back Squat
• 8 reps @ 60% of 1RM
• 8 reps @ 65% of 1RM
• 6 reps @ 75% of 1RM
• 6 reps @ 80% of 1RM
Front Squat
• 5 reps @ 55% of 1RM
• 5 reps @ 65% of 1RM
• 5 reps @ 70% of 1RM
• 5 reps @ 75% of 1RM
Core
3 rounds of:
• 20 sec L-sit
• 20 AbMat Sit-ups w/ PVC
Preform AbMat Sit-ups while holding PVC pipe behind the neck. Do not pull PVC into neck; just hold it lightly while using abs to sit up.
Conditioning
“Double Jackie” 2 rounds for time:
• 1,000 m Row
• 50 Thrusters 45/35#
• 30 Pull-ups