Warmup
4 rounds of:
• 15 sec Jumping Jacks
• 15 sec Arm Circles
• 15 sec Mountain Climbers
• 15 sec PVC Passthroughs
Strength
Shoulder Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Bench Press
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Core
6 min rounds of:
• 20 sec L Hang Hold
• 10 sec Rest
• 20 sec AbMat Sit-ups
• 10 sec Rest
Conditioning
10 rounds of:
1 min AMRAP:
• 5 Wall Ball Shots 20/14” 10/9’
• 5 Burpees
1 min Rest