Warm-up
• 20 PVC Passthroughs
• 20 PVC Good Mornings
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
12-10-8 reps:
• Push-ups
• Row (calories)
Strength
Bench Press
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM
Weighted Pull-ups
• 3 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• AMRAP at 90% of 1RM
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 GHD Sit-ups
Conditioning
12 min AMRAP:
• 20 One-arm KB Snatch 53/35# (10/arm)
• 20 Chest-to-bar Pull-ups