Warmup
3 rounds:
• 10 cal Air Bike / Row
• 15 Jumping Jacks
2 rounds:
• 10 DB Shoulder Press 20/10#
• 10 DB Bench Press 35/15#
Strength
Shoulder Press (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Bench Press (deload)
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
12 – 10 – 8 reps:
• DB Overhead Sit-up 20/10#
• Evil Wheels
Conditioning
10 min Alternating EMOM:
• Odd min: 15/12 cal Row
• Even min: 5 Burpees + 5 Push-ups
For time:
400 m Run