Warm-up
2 rounds:
• 10 Mountain Climbers
• 10 Air Squats
• 200 m Run
3 rounds:
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
• 30 sec Butterfly Stretch
• 30 sec Straddle Stretch
Strength
Bench Press
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Weighted Pull-ups
• 5 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 1+ reps at 85% of 1RM
Core
3 rounds:
• 10 Hollow Rocks
• 10 Evil Wheels
Conditioning
27-21-15-9 reps for time:
• Shoulder-to-Overhead *
• Pull-ups
*Round of 27: 75/55#
*Round of 21: 95/65#
*Round of 15: 115/75#
*Round of 9: 135/85#