Warm-up
• 500 m Row
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 15 sec Arm Circles Forward
• 30 sec Pec Stretch w/ Band Left
• 15 sec Arm Circles Backwards
Strength
Bench Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Weighted Pull-ups
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Core
For time:
• 100 AbMat Sit-ups
Conditioning
9 rounds for time:
• 11 Wall Balls 20/14#
• 11 Burpees