Warm-up
• Tabata Air Bike
3 rounds:
• 7 Jumping Jacks
• 7 Mountain Climbers
• 7 Air Squats
3 rounds:
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
Every 90 sec for 9 min (6 rounds):
• 3-3-2-2-1-1 Bench Press
• 3-3-2-2-1-1 Weighted Pull-ups
In the first 90 sec perform 3 bench presses and 3 pull-ups. Rest in remaining time. Repeat for next 90 sec. Then perform 2 bench presses and 2 pull-ups. Rest. Repeat. Then perform 1 bench press and 1 pull-ups. Rest. Repeat. Increase weight after each round. Recommended percentages: 65-70-85-80-95-90% of 1RM
Core
• Tabata V-Up + Tuck-Up
Conditioning
5 rounds for max reps:
• 2 min: 200 m Row + Max Wall Balls 20/14#
• 2 min: Rest
Repeat from 10.19.21. In 2 min, row 200 meters as fast as you can, then complete as many wall balls as possible in the remaining time. Then, rest for 2 min. Repeat for a total of 5 rounds. Score is total number of wall ball reps. Goal: 150 reps (avg. 30/round).