Warmup
• 20 cal Air-Bike
• 20 Scorpions
• 20 Cossacks/Side Lunges
• 20 Jumping Jacks
• 20 PVC Passthroughs
Core
12 – 10 – 8 of:
• Ball Slams
• AbMat Sit-ups
Strength
Shoulder Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Bench Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Conditioning
For time:
• 50 cal Row
• 50 Box Jumps 24/20”
• 50 Pull-ups
• 50 Wall Ball Shots 20/16#
• 50 Pull-ups
• 50 Box Jumps 24/20”
• 50 cal Row