Warm-up
• 20 cal Air Bike
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
• 10 Band Overhead Squats
2 rounds:
• 10 Cossack Side Lunges
• 10 Prone Scorpions (face down)
• 10 Supine Scorpions (face up)
Strength
Back Squat
• 2 sets of 5 reps at 80% of Mon
Bench Press
• 3 sets of 5 reps at 90% of 5RM
Strict Pull-ups
• 3 sets of 5 reps
GHD Back Extensions
• 5 sets of 10 reps
Conditioning
10 min AMRAP:
• 2 Deadlifts 185/125#
• 2 Box Jumps 24/20”
• 2 Push-ups
• 4 Deadlifts 185/125#
• 4 Box Jumps 24/20”
• 4 Push-ups
…
Continue pattern until time is up.