Warmup
• 100 Double Unders
2 rounds of:
• 15 Arm Circles CW
• 15 Arm Circles CCW
• 15 Band Pull-a-parts
• 15 Band Passthroughs
Strength
Shoulder Press
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM
Bench Press
• 3 reps @ 65% of 1RM
• 3 reps @ 75% of 1RM
• 3 reps @ 85% of 1RM
Core
3 rounds of:
• 10 Toes-to-bar
• 15 Mountain Climbers (L+R=1)
• 20 AbMat Sit-ups
Conditioning
For max reps:
• Tabata Ring Push-ups
• Rest 1 min
• Tabata Pull-ups
• Rest 1 min
• Tabata Burpees
* Tabata is 8 rounds of 20 seconds of work, 10 seconds of rest. Score for each tabata is lowest number of reps completed in any of the 8 rounds.