Strength and Conditioning

Bench press
○ 3×15
● 3 rounds:
○ 12/side pancake rotations
○ 15/side plank walk
○ 15/side single arm rows
● 3 rounds: Perform as many reps as possible at each station in 1 minute; rest 1 minute
after each round. Each round takes 6 minutes, for a total of 18 minutes. Pace yourself!
○ Stations:
■ Row for calories
■ Weighted lunges while holding dumbbells (25 lbs/15 lbs)
■ Situps holding PVC pipe behind neck
■ Grip obstacle
■ Box jumps (24”/20)