Warm-up
• 20 cal Air-Bike
• 20 Band Pull-a-parts
• 20 Band Passthroughs
• 20 Band Overhead Squats
2 rounds:
• 30 sec Arm Circles CW
• 30 sec Arm Circles CCW
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Shoulder Press (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Bench Press (5-3-1)
5 reps at 70%, 3 reps at 75%, and 1 rep at 80% of 90% of your 1 rep max.
Core
3 rounds:
• 20 AbMat Sit-ups
• 10 GHD Hip Extensions
Conditioning
12 min AMRAP:
• 10 Hand-release Push-ups
• 20 calorie Row
• 30 Air Squats