WARM UP

3 Rounds:

• 1:00 rower
• 1:00 singles
• 1:00 TM or air bike
• 1:00 sit-ups

STRENGTH

A. Series:

• 10.8.8.6. bar box squats
• 10 bench GHB sit-ups
• rest :90

B. Series – 3 Rounds:

• 5.5. sa db push jerk
• 2L -sa kb oh lunges
• 15 slide board leg curls
• rest 1:00

STRENGTH CONDITIONING

15 Minute AMRAP

• 1:00 singles
• 5 pullups
• 1:00 rower
• 10 db curls