Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
3 rounds:
• 20 Side to Side Jumps
• 10 PVC Overhead Squats
3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
Overhead Walking Lunges
• 3 sets: 10 reps (5/leg) at 40%, 45% & 50% of 1RM OHS
Plyometrics
Seated Box Jumps
• 5 sets: 1 jump
Start seated on a box with hip crease slightly below parallel, increase height after each jump.
Conditioning
20 min AMRAP:
• 20 Toes-to-bar
• 20 Wall Balls 20/14#
• 20 Box Jumps 24/20”
• 20 Shoulder-to-Overhead 75/55#