Warm-up
• 20 cal Air Bike
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
2 rounds:
• 10 Mountain Climbers
• 10 PVC Passthroughs
Strength
Every 90 sec for 12 min:
• 3 Bench Press
• 3 Strict Pull-ups
Perform 3 reps of each movement in 90 seconds, for 8 rounds. Increase bench press weight to finish heavy.
Conditioning
12 min Alternating EMOM:
• Even min: Max Push-ups
• Odd Min: 8 Deadlifts 225/155#
For the first minute, complete as many push-ups as possible. The next minute, complete 8 deadlifts and rest in the remaining time. Repeat this until the time is up. Score is number of push-ups completed.