Warm-up
• 1 min slow Air Bike
• 1 min AMRAP Air Bike calories
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Bench Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Weighted Pull-ups
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Accessory
12-10-8 reps:
• Reverse Grip Bent-Over Rows
• Hammer Curls
12-10-8 reps:
• Ring Dips
• Dumbbell Kickbacks
Conditioning
12 min AMRAP:
• 50 Double Unders
• 40 Box Jumps 24/20”
• 30 Toes-to-bar
• 20 calorie Row
• 10 Handstand Push-ups