Warm-up
• 200 Single Unders
4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Jumping Jacks
• 15 sec Mountain Climbers
• 15 sec Butterfly Stretch
• 15 sec Straddle Stretch
Strength
Bench Press
• 3 sets of 3 reps, work up to 80% of 1RM
Weighted Dips
• 3 sets of 3 reps, work up to 80% of 1RM
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
10 min AMRAP:
• 4 Squat Cleans 185/125#
• 8 Box Jump Overs 24/20”
• 12 cal Row