Warm-up
2 rounds:
• 5 PVC Around the World CW
• 5 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
2 rounds:
• 10 Band Triceps Pushdowns
• 10 Ring Rows
• 10 Dumbbell Bench Press 35/25#
• 10 Dumbbell Chest Fly 15/10#
Strength
10 min E2MOM:
• Max UB Bench Press BW/75%BW
• Max UB Strict Pull-up
Every 2 min for 10 min, perform max unbroken bench press reps followed by max unbroken strict pull-ups, rest in remaining time.
Conditioning
4 rounds for time:
• 400 m Run
• 30 Wall Balls 20/14#
• 5 Devil Presses 50/35#