Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 Jumping Lunges
• 10 Air Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest
Conditioning
For time:
• 30 Double Kettlebell Thrusters 53/35#
• 100 Double Unders
• 20 Double Kettlebell Thrusters 53/35#
• 100 Double Unders
• 10 Double Kettlebell Thrusters 53/35#
• 100 Double Unders