Warm-up
• 300 m Row
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
3 rounds:
• 30 sec Overhead Arm Stretch
• 30 sec Upward Facing Dog
• 30 sec Jumping Jacks
• 30 sec Forearm Plank
Strength
Bench Press
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Weighted Pull-ups
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5+ reps at 80% of 1RM
Core
Reverse Tabata L-Sit
A reverse tabata is 8 rounds of 10 seconds of work followed by 20 seconds of rest.
Conditioning
10 min AMRAP:
• 2 Dumbbell Snatch 50/35#
• 2 Burpee Pull-ups
• 4 Dumbbell Snatch 50/35#
• 4 Burpee Pull-ups
• 6 Dumbbell Snatch 50/35#
• 6 Burpee Pull-ups
… continue pattern until time is up.