Warmup
• 400 m Run
• 20 Walking Lunges
• 15 PVC Passthroughs
• 10 Cossack Side Lunges
3 rounds of “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
Strength
Back Squat
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Weighted Pull-ups
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Core
4 rounds:
• 10 Toes-to-bar
• 12 AbMat Sit-ups
Conditioning
12 min AMRAP:
• 21 cal Row
• 15 Burpees over bar
• 9 Power Cleans 115/75#