Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over Barbell Rows 95/65#
Strength
Bench Press + Strict Pull-up (3×5)
3 sets of 5 reps of each, start at 55% of 1 rep max for bench and increase weight each set
Plyometrics
Seated Box Jumps (5×1)
5 sets of 1 jump, start seated on a box with hip crease slightly below parallel, increase height after each jump
Conditioning
“J.T.”
21-15-9 reps for time:
• Handstand Push-ups
• Ring Dips
• Push-ups