Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Ring Rows
• 5 Inch Worm Push-ups
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
Strength
Bench Press
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 rep at 85% of 1RM
Bent-over Barbell Rows
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 rep at 85% of 1RM
Core
6 rounds:
• 20 sec Hollow Body Rocks
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
Conditioning
8 min AMRAP:
• 8 Push Press 115/75#
• 8 Box Jump Overs 24/20”