Warm-up
• Tabata Air Bike
3 rounds:
• 5 Pull-ups
• 10 Air Squats
• 15 Jumping Jacks
Strength
Back Squats (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.
Weighted Pull-ups (5-3-1)
3 sets: 5 reps at 75%, 3 reps at 85% and 1 rep 95% of 90% of your 1 rep max.
Conditioning
12 min AMRAP:
• 5 calorie Row
• 5 Wall Balls 20/14#
• 10 calorie Row
• 10 Wall Balls 20/14#
• 15 calorie Row
• 15 Wall Balls 20/14#
Continue the pattern until time.