Warmup
• 30 cal Air-Bike
3 Rounds of:
• 10 Dumbbell Shoulder Press 10/20#
• 10 Push-ups
• 30 Arm Circles
Strength
Shoulder Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
21 – 15 – 9 reps of:
• Weighted AbMat Sit-ups 25/10#
• Knee Raises on the Bench
Conditioning
For time:
• 500 m Run
• 40 Box Jump/Step Overs 24/20”
• 30 Kettle Bell Swings 53/35#
• 20 Wall Ball Shots 20/14#
• 10 Burpees
• 500 m Run