Warm-up
• 20 cal Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 10 Push-ups
• 10 Ring Rows
Strength
10 min EMOM:
• 3 Bent-over Barbell Row
• 3 Bench Press
Increase weight to finish heavy
Plyometrics
Kneeling Jump (5×1)
5 sets of 1 jump, start kneeling on the ground, jump on to plates, increase height after each jump to reach a max
Conditioning
7 rounds for time:
• 7 Hang Squat Cleans 135/95#
• 7 Pull-ups