Warmup
• 300 m Row
• 50 Double Unders
3 rounds:
• 10 Goblet Squats 53/35#
• 10 sec Goblet Squat Hold
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Strength
Back Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Weighted Pull-ups
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Testing
For time:
• 50 cal Air Bike
Core
3 rounds:
• 10 GHD Sit-ups
• 10 sec GHD Sit-up hold
• 10 GHD Hip Extensions
• 10 sec GHD Hip Extension hold
*The hold positions the body is parallel with the ground.
Conditioning
15 minute AMRAP:
• 5 Power Cleans 155/105#
• 10 Pull-ups
• 15 Wall Balls 20/14#