Warm-up
3 rounds:
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
2 rounds:
• 10 cal Air Bike
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Shoulder Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Conditioning
“Christine”
3 rounds for time:
• 500 m Row
• 12 Deadlifts BW
• 21 Box Jumps 24/20”
BW = bodyweight, meaning, the weight of the barbell equals your bodyweight.