Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
3 sets:
• 4 Front Squats
Weight: 60% of 1RM
3 sets:
• 4 Shoulder Presses
Increase weight to finish heavy.
Conditioning
“Jack”
20 min AMRAP:
• 10 Push Press 115/75#
• 10 Kettlebell Swings 53/35#
• 10 Box Jumps 24/20”