Warm-up
3 rounds:
• 30 Double Unders
• 10 Push-ups
2 rounds:
• 30 sec Standing Toe Touch Hold
• 30 sec Plank Hold
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Straddle Stretch
• 30 sec Butterfly Stretch
Strength
Bench Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Weighted Dips
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Conditioning
For time:
• 800 m Run
• 500 m Row
Then, 21-15-9 reps:
• AirBike calories
• Dumbbell Thrusters 50/35#
Then:
• 500 m Row
• 800 m Run