Warm-up
• Tabata Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 20 PVC Passthroughs
12-10-8 reps:
• DB Incline Bench Press 30/20#
• Ring Rows
Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 20 MedBall Twists 20/14#
• 10 GHD Sit-ups
Conditioning
15 min AMRAP:
• 9 Thrusters 95/65#
• 12 Bar Facing Burpees
• 15 Box Jumps 24/20”