Warm-up
• 200 Single Unders
4 rounds:
• 10 sec Arm Circles CW
• 10 sec Arm Circles CCW
• 10 sec Arm Hugs
• 10 sec Mountain Climbers
• 10 sec Butterfly Stretch
• 10 sec Straddle Stretch
2 rounds:
• 10 PVC Passthroughs
• 10 PVC Good Mornings
• 10 Leg Swings /leg
Strength
Bench Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Weighted Pull-ups
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Deadlift
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Conditioning
2 rounds for time:
• 50 Push-ups
• 40 cal Air Bike
• 30 Pull Ups
• 20 cal Air Bike
• 10 Deadlifts 225/155#
Goal: 20 min.
Cool-down
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Lying Glutes Stretch Right
• 30 sec Lying Glutes Stretch Left