Warm-up
• 20 cal Air Bike
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 10 Air Squats
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press
• 5 reps at 65%
• 3 reps at 75%
• 1+ reps at 85% of 1RM
Weighted Dips
• 5-3-1+ reps AHAP
Conditioning
3 rounds for time:
• 500 m Row
• 21 Push-ups
• 12 Overhead Squats 115/75#
• 21 Toes-to-bar