Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
Strength
Every 90 sec for 6 rounds:
• 3 Bench Press
• 6 Ring Rows
• 3 Ring Dips
Increase weight to finish heavy.
Core
3 rounds:
• 10 GHD Hip Extensions
• 10 Lying Leg Raises
Conditioning
10 rounds for time:
• 6 Dumbbell Deadlifts 70/50# (2)
• 12 Wall Balls 20/14#