Warm-up
• 200 Single Unders
2 rounds:
• 5 PVC Passthroughs
• 5 Front-to-back Leg Swings /leg
• 5 Side-to-side Leg Swings /leg
• 5 PVC Around the World /side
• 5 PVC Good Mornings
• 5 PVC Overhead Squats
2 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over DB Rows 30/20#
Strength
10 min EMOM:
• 3 Bench Press
• 3 Strict Pull-up
Increase weight to finish heavy.
Core
3 rounds:
• 10 Romanian Deadlifts 135/95#
• 10 GHD Sit-ups
Conditioning
6 rounds for time:
• 5 Bar Muscle-ups
• 15 Wall Balls 20/14#