Warmup
• 400 m Run
3 rounds of:
• 10 KB Hand to Hand Swing
• 8 KB Clean & Push Press /arm
• 6 Hand-release Burpees
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
3 rounds of:
• 10 Weighted AbMat Sit-ups
• 10 Ball Slams
* as heavy as possible
Conditioning
“Cindy” 20 min AMRAP:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats