Warmup
• 20 PVC Passthroughs
2 rounds:
• 300 m Row
• 5 Push-ups
• 10 Dumbbell Push Press 20/10#
• 15 Air Squats
Strength
Shoulder Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Bench Press
• 5 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 1 rep @ 90% of 1RM
Core
6 rounds of:
• 20 sec Handstand Hold against Wall
• 10 sec Rest
• 20 sec AbMat Situps
• 10 sec Rest
Conditioning
5 rounds for max reps:
• 2 min: 20 Wallballs 20/14# then max Double Unders
• 1 min Rest
Score is total number of double unders.