Warm-up
• 20 cal Air Bike
3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
2 rounds:
• 10 Band Pull-a-parts
• 10 Band Passthroughs
Strength
10-8-6-4-2 reps:
• Dumbbell Bench Press AHAP
• Ring Rows
Core
3 rounds:
• 10 Lying Leg Raises
• 10 GHD Hip Extensions
Conditioning
For time:
• 200 m Run
• 5 Strict Pull-ups
• Max Unbroken Push-ups*
* Repeat the triplet until you have completed 100 reps of push-ups.