Warmup
3 rounds:
• 30 sec Jump Rope (fast singles)
• 30 sec Air Squats
• 30 sec Jumping Jacks
• 30 sec Lunges
Then,
• 20 PVC Passthroughs
• 15 PVC Thrusters
• 10 Leg Swings /leg
• 10 Dumbbell Push Press 25/15#
Strength
Back Squat (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Weighted Pull-ups (deload)
• 5 reps @ 40% of 1RM
• 5 reps @ 50% of 1RM
• 5 rep @ 60% of 1RM
Core
4 rounds:
• 10 GHD Sit-ups
• 10 sec GHD Sit-up hold
Conditioning
21 – 15 – 9 – 6 – 3 reps/cal for time:
• Row calories
• Thruster 95/65#