Warm-up
• 200 Single Unders
4 rounds:
• 10 sec Arm Circles CW
• 10 sec Arm Circles CCW
• 10 sec Jumping Jacks
• 10 sec Mountain Climbers
• 10 sec Butterfly Stretch
• 10 sec Straddle Stretch
Strength
Bench Press
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM
Weighted Dips
• 3 reps at 60%
• 3 reps at 70%
• 3 reps at 80% of 1RM
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
For time:
• 2000 m Row
10-9-8-7-6-5-4-3-2-1 reps:
• Deadlifts 225/155#
• Box Jumps 30/24”