Warm-up
• Tabata Air Bike
• 10 Arm Circles CW
• 10 Arm Circles CCW
• 10 Arm Hugs
• 10 Alternating Arm Swings
2 rounds:
• 12 Incline DB Bench Press 30/20#
• 12 Bent-over DB Rows 30/20#
Strength
Bench Press (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.
Weighted Pull-ups (3×5)
5 reps at 40%, 5 reps at 45%, and 5 reps at 50% of your 1 rep max.
Deload session: lightweight, concentrate on form.
Core
4 rounds:
• 15 Lying Leg Raises
• 10 Evil Wheels
Conditioning
For time:
• 800-600-400-200 m Row
• 40-30-20-10 Push-ups
• 40-30-20-10 Kettlebell Swings 53/35#