Warmup
• 20 cal Air Bike
3 rounds of:
• 10 m High Knees
• 10 m Butt Kicks
Then,
• 20 PVC Passthroughs
• 20 Air Squats
• 20 Dumbbell Thrusters 25s/15s#
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
Strength
Back Squat
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Weighted Pull-ups
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
• 20 Rolling V Ups
Conditioning
For time:
• 30 Wallballs 20/14#
• 30 Chest-to-Bar Pull-ups
• 30 Thrusters 95/65#
• 30 Chest-to-Bar Pull-ups
• 30 Wallballs 20/14#