Warm-up
3 rounds:
• 10 Jumping Jacks
• 10 Air Squats
• 10 Arm Circles
2 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Bulgarian Stretch Right
• 30 sec Bulgarian Stretch Left
Strength
Front Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Back Squat
• 5 reps at 40% of 1RM
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
Core
4 rounds:
• 20 sec Flutter Kicks
• 10 sec Rest
• 20 sec Leg Levers
• 10 sec Rest
Conditioning
6 min AMRAP:
• 12 cal Row
• 12 Wall Balls 20/14#
2 min Rest
6 min AMRAP:
• 12 cal Air Bike
• 12 Toes-to-bar
If you don’t have an Air Bike, row for both.