Warmup
• 50 Double Unders
3 rounds of:
• 15 Air Squats
• 10 Push-ups
• 5 Pull-ups
• 50 Double Unders
• 30 Arm Circles / Arm Hugs
Strength
Bench Press (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Rest at least 2 minutes between each set
Core
3 rounds of:
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Plank Forearm Right
• 10 sec Rest
• 20 sec Forearm Plank
• 10 sec Rest
• 20 sec Side Forearm Plank Left
• 10 sec Rest
Conditioning
Tabata Ring Dips
Tabata Burpees
Tabata Kettlebell Swings 53/35#
Tabata is 8 rounds of 20 sec of work, 10 sec of rest. Rest 1 min after each tabata.