Warm-up
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 50 Single-unders
3 rounds:
• 40 sec Goblet Squat Hold 53/35#
• 20 sec Pike Stretch
• 40 sec Thoracic Spine BB Stretch
• 20 sec Straddle Stretch
Strength
Bench Press
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Weighted Pull-ups
• 5 reps at 70% of 1RM
• 3 reps at 80% of 1RM
• 1+ reps at 90% of 1RM
Conditioning
“Linda”
10-9-8-7-6-5-4-3-2-1 reps for time:
• Deadlift 1.5 BW
• Bench Press BW
• Squat Clean .75 BW
BW = bodyweight.