Warm-up
• 400 m Run
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
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
Conditioning
12 min AMRAP:
• 6 DB Power Cleans 50/35#
• 8 Push-ups on DBs
• 10 Front Rack Walking DB Lunges 50/35#
• 12 Chest-to-bar Pull-ups