Warm-up
• 20 cal Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
3 rounds:
• 7 DB Shoulder Press 25/15#
• 7 DB Bench Press 25/15#
• 7 Bent-over Rows 95/65#
Strength
Bench Press
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Weighted Pull-ups
• 5 reps at 75% of 1RM
• 3 reps at 85% of 1RM
• 1 rep at 95% of 1RM
Core
30-20-10 reps:
• Lying Leg Raises
• Mountain Climbers
Conditioning
8 min AMRAP:
• 9 Handstand Push-ups
• 12 Sumo Deadlift High Pull 95/65#
• 15 Lateral Burpees over Bar