Warmup
• 20 Arm Circles
4 rounds of:
• 20 sec Plank
• 10 sec Rest
• 20 sec Wall Handstand Hold
• 10 sec Rest
3 rounds of:
• 100 m Run
• 10 Wallballs 20/14#
Strength (deload)
Shoulder Press
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Bench Press
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Core
8 min Alternating EMOM:
• Even min: Max Ball Slams 50/30#
• Odd min: Max Mountain Climbers
Conditioning
5 rounds for max reps:
• 50 sec Bench Press 135/95#
• 10 sec Rest
• 50 sec One-arm DB Thruster 50/35#
• 10 sec Rest
• 50 sec 200 m Run
• 10 sec Rest