Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Push-ups
2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left
Strength
Bench Press
• 5-3-1 reps, work up to 85% of 1RM
Weighted Dips
• 5-3-1 reps, work up to 85% of 1RM
Core
3 rounds for max time:
• Max L-Sit Hold (parallettes)
• 10 GHD Hip Extensions
Conditioning
21-15-9 reps for time:
• Push Press 95/65#
• Box Jump Overs 24/20”
• Sumo Deadlift High Pull 95/65#