Warmup
4 rounds:
• 25 Double Unders
• 5 Man Makers 20/10# DBs
Strength
Shoulder Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
• 3 min Hanging L-Sit Hold
Take as many attempts as needed to add up to a total of 3 minutes.
Conditioning
5 rounds for time:
• 5 Ring Dips
• 10 Toes-to-bar
• 15 Push-ups