Warm-up
• 20 PVC Passthroughs
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Weighted Pull-ups
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Accessory
12-10-8-6 reps:
• Close-Grip Barbell Bench Press
• Incline Dumbbell Curl
Conditioning
5 rounds for time:
• 400 m Run
• 15 Box Jumps 24/20”
• 15 Push Press 115/75#