Warm-up
• 20 cal Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 PVC Good Mornings
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Accessory
12-10-8-6 reps:
• Barbell Curl
• Lying Triceps Press
Conditioning
21-15-9 reps:
• Hand-release Push-ups
• Deadlifts 225/155#
• Box Jumps 30/24”