Warm-up
• 100 Single Unders
• 50 Double Unders
• 10 Triple Unders
3 rounds:
• 10 Jumping Jacks
• 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
• 3 sets of 5 reps, work up to 85% of 1RM
Weighted Dips
• 3 sets of 5 reps, work up to 85% of 1RM
Core
2 rounds:
• 10 AbMat Sit-ups
• 10 GHD Hip Extensions
• 10 Evil Wheels
• 10 Lying Leg Raises
Conditioning
8 min AMRAP:
• 8 Dumbbell Thrusters 35/20#
• 8 Dumbbell Deficit Push-ups
• 8 Toes-to-bar