Warm-up
2 rounds:
• 10 m Duck Walk
• 10 m Bear Crawl
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Shoulder Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Bench Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
5 rounds for time:
• 5 Ring Muscle-ups
• 10 Deadlifts *
• 15 Box Jump Overs 24/20”
* Round 1: 135/95#
* Round 2: 185/135#
* Round 3: 225/155#
* Round 4: 275/185#
* Round 5: 315/205#