Warm-up
• 200 m Run
• 200 m Run Backwards
2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
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
Core
6 rounds:
• 20 sec Mountain Climbers
• 10 sec Rest
• 20 sec Plank
• 10 sec Rest
Conditioning
15 min AMRAP:
• 20 Wall Balls 20/14#
• 50 Double Unders
• 100 m Farmer’s Walk 53/35#