Warmup
• 300 m Row
3 Rounds of strict “Cindy”:
• 5 Pull-ups
• 10 Push-ups
• 15 Air Squats
2 Rounds w/ empty barbell:
• 10 Good Mornings
• 10 Lunges
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
Core
2 Rounds of:
• 100 Flutter Kicks (left + right = 1)
• 20 MedBall Russian Twists 20/14#
Conditioning
For time:
• 10 Wall Ball Shots 20/14# 10’/9’
• 400 m Run
• 15 Wall Ball Shots
• 300 m Run
• 20 Wall Ball Shots
• 200 m Run
• 25 Wall Ball Shots
• 100 m Run
• 30 Wall Ball Shots