Warm-up
3 rounds:
• 30 sec Side Lunge Hold Right
• 30 sec Side Lunge Hold Left
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
2 rounds:
• 10 cal Air Bike
• 10 m Walking Lunges
• 10 Dumbbell Thrusters 20/10#
Strength
Shoulder Press
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Back Squat
• 3 reps at 65% of 1RM
• 3 reps at 75% of 1RM
• 3+ reps at 85% of 1RM
Core
5 min EMOM:
• 10 Russian Twists w/ Plate 25/15#
• 10 AbMat Sit-ups
Conditioning
10 min AMRAP:
• 5 Bar-facing Burpees
• 10 Shoulder-to-Overhead 95/65#
• 15 Pull-ups