Warm-up
• Tabata Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 20 PVC Passthroughs
2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#
Strength
Bench Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Weighted Pull-ups
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM
Accessory
12-10-8-6 reps:
• Barbell Curl
• Incline Dumbbell Curl
12-10-8-6 reps:
• Lying Triceps Press
• Dumbbell One-Arm Triceps Extension
Conditioning
For time:
• 150 Push-ups
Each failed rep or any pause longer than 2 seconds, athlete must perform:
• 400 m Run