Wed, Apr 10, 2019

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Warm-up • 300 m Row 3 rounds: • 10 Jumping Jacks • 10 Mountain Climbers • 10 Push-ups 2 rounds: • 30 sec Arm Circles Forward • 30 sec Arm Circles Backwards • 30 sec Standing Toe Touch Foot on Box Right • 30 sec Standing Toe Touch Foot on Box Left Strength Bench Press • 5-3-1 reps, work up to 85% of 1RM Weighted Dips • 5-3-1 reps, work up to 85% of 1RM Core 3 rounds: • 1 min Hollow Hold (cumulative) • 10 GHD Hip Extensions Conditioning For time: • 50 Wall Balls 20/14# • 40 Box Jump Overs 24/20” • 30 Burpees • 20 Wall Balls 20/14# • 10 Box Jump Overs 24/20”