Warm-up
• 10 PVC Passthroughs
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 100 Single Unders
3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups
Strength
Bench Press
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Weighted Pull-ups
• 3 reps at 60% of 1RM
• 3 reps at 70% of 1RM
• 3+ reps at 80% of 1RM
Accessory
12-10-8 reps:
• Dumbbell Alternate Bicep Curl
• Wide-Grip Standing Barbell Curl
12-10-8 reps:
• Close-Grip Barbell Bench Press
• Dips
Conditioning
“Tabata This!”
• Tabata Row (calories)
• 1 min Rest
• Tabata Air Squats
• 1 min Rest
• Tabata Pull-ups
• 1 min Rest
• Tabata Push-ups
• 1 min Rest
• Tabata AbMat Sit-ups
A tabata interval is 20 sec of work followed by 10 sec of rest for 8 intervals.
A tabata score is the lowest number of reps/cals performed in any of the 8 intervals.