Warm-up
• 300 m Row
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
Strength
Alternate between:
• 10-9-8-7-6-5-4-3-2-1 Bench Press
• 1-2-3-4-5-6-7-8-9-10 Strict Handstand Push-up
Load up the barbell equal to BW / 75% of BW for bench press.
Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups
Conditioning
21-18-15-12-9 reps for time:
• Hang Power Snatch 75/55#
• Box Jumps 24/20”