PJ.com 200115
Warm-up
• 300 m Row 1.10

3 rounds:
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Push-ups

2 rounds:
• 30 sec Arm Circles Forward
• 30 sec Arm Circles Backwards
• 30 sec Standing Toe Touch Foot on Box Right
• 30 sec Standing Toe Touch Foot on Box Left

Strength
Bench Press
• 5-3-1 reps, work up to 85% (52.5-60-67.5kg) of 1RM 52.5-60-67.5x2

Weighted Dips
• 5-3-1 reps, work up to 85% (5-10-15kg) of 1RM 4-7-10x2

Core
3 rounds for max time:
• Max L-Sit Hold (Parallettes) 48s
• 10 GHD Hip Extensions

Conditioning
For time: 15.03
• 10 Overhead Squats 35kg (60kg)
• 50 Double Unders
• 8 Overhead Squats
• 50 Double Unders
• 6 Overhead Squats
• 50 Double Unders
• 4 Overhead Squats
• 50 Double Unders
• 2 Overhead Squats
• 50 Double Unders