Warmup
• 400 m Run
• 10 m Bear Crawl
• 10 m Inch Worm
• 10 m Backwards Bear Crawl
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Scorpions
Strength
Bench Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
8 Rounds of:
• :10 L-Sit Hold
• :10 Rest
• :10 Straight Body Lever from the Floor
• :10 Rest
Conditioning
“12.4 Open Workout”
12 min AMRAP:
• 150 Wall Ball Shots
• 90 Double-Unders
• 30 Ring Muscle-ups