Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Bench Press
• 5 reps at 60%
• 5 reps at 70%
• 5 reps at 80% of 1RM
Slow Tempo Strict Pull-up
• 5 reps
• 5 reps
• 5 reps
Core
6 rounds:
• 20 sec MedBall Russian Twists
• 10 sec Rest
• 20 sec Flutter Kicks
• 10 sec Rest
Conditioning
3 rounds for max reps:
3 min AMRAP:
• 3 Deadlifts 225/155#
• 6 Push-ups
• 9 Box Jump Overs 24/20”
1 min Rest
Goal: 240 reps. To achieve this, average 4.5 rounds for each AMRAP.