Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
3 rounds:
• 60 sec Thoracic Spine BB Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Conditioning
10 rounds for time:
• 10 cal AirBike
• 8 Pull-ups
• 6 Bench Presses 115/75#