Warm-up
• 300 m Row
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
3 rounds:
• 10 Incline DB Bench Press 30/20#
• 10 Bent-over Barbell Rows 95/65#
Strength
Bench Press + Strict Pull-up
• 3 sets: 5 reps at 55%, 65% & 75% of 1RM
Perform 5 bench press reps then immediately perform 5 strict pull-ups for each set
Conditioning
3 rounds for time:
• 12 Ring Dips
• 21 Pull-ups
• 400 m Run