Push or Bench Press- to 1RM.

5 – 5 – 3 – 3 - 1 – 1 – 1 – 1 – 1
Climbing. Rest as needed betw sets. Find & record a 1-rep max.

Conditioning, Mid-Long Duration

“Suns Out Guns Out”

   10 rounds for time:
   200-meter row or run
   10 handstand push-ups

24-minute time cap.

Midline/Power Exercise

Midline: 3-5 sets of 5-8 ab roll-outs using ab roller or barbell.
Power: 3-5 sets of 5-8 band-assisted squat jumps.