Warmup
• 20 PVC Passthroughs
3 rounds not for time:
• 8 DB Should Press 25/15#
• 8 Bent-over DB Rows 25/15#
• 8 Deficit Push-ups 45/25 plates
For time:
• 250 m Row
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
8 rounds of:
• 10 sec L-Sit Hold
• 10 sec Rest
• 10 sec Straight Body Lever from the Floor
• 10 sec Rest
Conditioning
3 rounds for max cal/reps:
• 1 min Air Bike calories
• 1 min Sumo Deadlift High-Pull 75/55#
• 1 min Dumbbell Bench Press 50/35#
• 1 min Rest