Warm-up
• 400 m Run
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 12 DB Bench Press 35/25#
• 10 Bent-over Rows 95/65#
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
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Toes-to-bar
Conditioning
10-9-8-7-6-5-4-3-2-1 reps for time:
• Squat Cleans 135/95#
• Hand-Release Push-ups