Warmup
• 20 cal Air Bike
3 rounds of:
• 10 Push-ups
• 10 Push Presses 45/35#
• 10 Good Mornings 45/35#
• 10 Air Squats
Strength
Shoulder Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Bench Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Core
For time:
• 100 AbMat Sit-ups
Conditioning
12 min AMRAP:
• 9 Burpees
• 12 Push Press 115/95#
• 15 Box Jumps 24/20”