Warm-up
• Reverse Tabata Air Bike
• 20 Arm Circles
• 20 Cossack Side Lunges
• 20 Scorpions
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Bench Press + Strict Pull-up
• 5 reps at 40% of 1RM Bench
• 5 reps at 50% of 1RM Bench
• 5 reps at 60% of 1RM Bench
Core
3 rounds:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 15 sec Rest
Conditioning
7 min AMRAP:
• 7 Front Squats 95/65#
• 7 Pull-ups
• 7 Burpees
Barbell starts from the ground. Touch pull-up bar at the top of each burpee.