Warm-up
• 20 cal Air Bike
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 10 Push-ups
• 10 Ring Rows
Strength
Bench Press + Ring Pull-up Hold
• 3 sets: 3 reps at 60%, 70% & 80% of 1RM
Perform 3 bench press reps then immediately perform 3 strict ring pull-ups with 3 sec hold at the top for each set.
Conditioning
10-9-8-7-6-5-4-3-2-1 reps:
• Deadlifts 275/185#
• Box Jumps 30/24”
• GHD Sit-ups