Warm-up
• 100 Double Unders
2 rounds:
• 10 Arm Circles Forward
• 10 Arm Circles Backwards
• 10 PVC Passthroughs
3 rounds:
• 5 Inch Worms with Push-up
• 10 Ring Rows
• 10 Air Squats
Strength
Alternate between:
• 10-9-8-7-6-5-4-3-2-1 Bench Press
• 1-2-3-4-5-6-7-8-9-10 Pendlay Rows
Use 2 bars. Choose a weight for each bar that will allow you to complete all reps. Recommended 135/95#.
Core
3 rounds:
• 10 AbMat Sit-ups w/ Plate 25/15#
• 10 Russian Twists w/ Plate 25/15#
Conditioning
8 min AMRAP:
• 3 Clean & Jerks 135/95#
• 15 Wall Balls 20/14#