Warm-up
• 20 cal Air Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
Overhead Squat (Test for 1 Rep Max)
• 1 rep at 75% of 1RM
• 1 rep at 85% of 1RM
• 1 rep at 93% of 1RM
• 1 rep at 98% of 1RM
• 1 rep at 103% of 1RM
Rest 2 minutes between each set
Conditioning
“Strict Nicole”
20 min AMRAP:
• Max Unbroken Strict Pull-ups
• 400 m Run
Score is total number of strict pull-ups