Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
• 10 Scorpions
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
Strength
5 min EMOM:
• 5 Close-Grip Bench Press
• 5 Bent-over Barbell Row
5 min EMOM:
• 5 Barbell Curls
• 5 Strict Dips
Deload session: keep weight moderately light.
Core
20-15-10-5 reps:
• GHD Sit-ups
• GHD Hip Extensions
Conditioning
“Nicole”
20 minute AMRAP:
• 400 m Run
• Max Unbroken Pull-ups