Warm-up
For time:
• 100 Double Unders
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Bench Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Weighted Pull-ups
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Accessory
“21s”
3 sets:
• 7 Bicep Curls (lower-range)
• 7 Bicep Curls (higher-range)
• 7 Bicep Curls (full-range)
12-10-8 reps:
• Dips
Conditioning
6 rounds for time:
• 15 Kettlebell Swings 53/35#
• 15 Thrusters 75/55#