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 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Weighted Dips
• 5 reps at 65%
• 3 reps at 75%
• 1 rep at 85% of 1RM
Core
3 rounds for max time:
• Max L-Sit Hold (Parallettes)
• 10 GHD Hip Extensions
Conditioning
For time:
• 10 Overhead Squats 135/95#
• 50 Double Unders
• 8 Overhead Squats 135/95#
• 50 Double Unders
• 6 Overhead Squats 135/95#
• 50 Double Unders
• 4 Overhead Squats 135/95#
• 50 Double Unders
• 2 Overhead Squats 135/95#
• 50 Double Unders
Goal: 5-7 min.