Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Front-to-back Leg Swings /leg
• 10 Side-to-side Leg Swings /leg
• 10 PVC Passthroughs
2 rounds:
• 10 DB Shoulder Press 25/15#
• 10 DB Bench Press 25/15#
• 10 Bent-over Rows 95/65#
Strength
Shoulder Press (3×3)
3 sets of 3 reps at 70%, 75% and then 80% of 90% of your 1 rep max.
Floor Press (3×3)
3 sets of 3 reps at 70%, 75% and then 80% of 90 of your 1 rep bench press max.
Core
4 rounds:
• 20 Seal Walk steps
• 10 Russian Med Ball Twists 20/14#
Conditioning
10 min AMRAP:
• 5 Handstand Push-ups
• 10 Deadlifts 135/95#
• 15 Box Jump Overs 24/20”