Warmup
• 100 Double Unders
3 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Overhead Squats
Strength
Overhead Squat (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Rest at least 2 minutes between each set
Conditioning
18 min AMRAP:
• 5 Chest-to-Bar Pull-ups
• 10 Push-ups
• 15 Overhead Squats 95/65#
• 200 m Run