Warm-up
3 rounds:
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m High Knee Skips
• 10 Jumping Jacks
Then:
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
10-8-6 reps:
• 10 Incline DB Bench Press AHAP
• 10 Bent-over DB Rows AHAP
Strength
Bench Press
• 10 reps at 50% of 1RM
• 8 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 4 reps at 70% of 1RM
Bar Dips
• 3 sets: max unbroken reps
Conditioning
3 rounds for max reps:
4 minutes:
• 300 m Row
• 30 Push-ups
• Max Double Unders
2 minutes:
• Rest