Warmup
• 50 Double Unders
3 rounds of:
• 10 Air Squats
• 10 Dumbbell Push Press 25/15#
• 10 Push-ups
• 50 Double Unders
• 30 Arm Circles / Arm Hugs
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
4 rounds:
• 10 Toes-to-bar
• 10 GHD Sit-ups
Conditioning
8 min AMRAP:
• 3 Kettlebell Swings 53/35#
• 3 Pull-ups
• 6 Kettlebell Swings
• 6 Pull-ups
• 9 Kettlebell Swings
• 9 Pull-ups
Continue the pattern until time is up.