Warm-up
• 20 cal Air Bike
2 rounds:
• 10 PVC Passthroughs
• 10 Leg Swings /leg
2 rounds:
• 10 Wall Balls 20/14#
• 10 Ring Rows
Strength
Bench Press
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Weighted Pull-ups
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Deload session: lightweight, concentrate on form.
Core
4 rounds:
• 20 Seal Walk steps
• 10 MedBall Russian Twists 20/14#
Conditioning
For time:
• 300 m Row
• 30 Push-ups
• 30 Kettlebell Goblet Squats 53/35#
• 30 Pull-ups
• 300 m Row
• 30 Pull-ups
• 30 Kettlebell Goblet Squats 53/35#
• 30 Push-ups
• 300 m Row