Warm-up
• 20 cal Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
10 min EMOM:
• 10 sec Pull-up Hold
• 3 Bench Press
If time permits, increase weight to finish heavy.
Core
3 rounds:
• 10 Russian Twists w/ Plate 25/15#
• 10 Bench Knee Raises
Conditioning
15 min AMRAP:
• 15 Wall Balls 20/14#
• 15 Pull-ups