Warmup
3 Rounds of:
• 30 Double Unders
• 15 Jumping Jacks
2 Rounds of:
• 10 DB Shoulder Press 20/10#
• 10 DB Bench Press 35/15#
Strength
Shoulder Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Bench Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
3 Rounds of:
• 20 Mountain Climbers
• 20 Weighted AbMat Sit-up 20/10#
Conditioning
15 min AMRAP:
• 5 Wall Ball Shots 20/14#
• 10 Push-ups
• 15 Pull-ups