Warm up 1 minute row 30 second handstand hold Then 3 rounds 1 wall walk 3 weighted or negative pull ups-Add weight each round 5/5 Cossack...

Warm up 5 minutes single cardio 80% max heart rate Then 30 second dead hang 10 v ups 10 second L hang Strength Strict toes to bar-1...

Warm up 3 second handstand hold 1 minute row Then 4 rounds increase weight each round 3 power snatches 3 overhead squats Strength Power...

Warm up 1 minute plank Then 4 rounds 5 barbell rows-Increase weight each round 5 v ups with a 3 second pause at the top 5 hand release...

warm up 10 minute mixed cardio 70-80% Circuit 1 AMRAP7 10 bosu squats 10 bosu knee tucks 10 bosu floor to overheads Rest 3 minutes...

Warm up 1 minute row 30 second handstand hold 30 second hang with underhand grip 5 inch worm push ups Then Start building up weight for...

Warm up 1 minute bike Greatest stretch ever Then 5 barbell romainian deadlifts 5 barbell rows 5 power cleans into front squats 5 back...

no warm up nessassary ENDURANCE -Delta Choose bike or row and stay with whatever you choose for the entire workout 1 round 4 minutes slow...

Warm up 1 minute handstand hold Then 34 rounds 5/4 cal bike 4/4 single arm bottoms up press (increase weight each round) 3 weighted or...

Warm up 3 rounds 10 kb swings (increase weight each round) 20/20 second side plank (Raise top leg) 30 second banded goblet squat hold...

Warm up 5 minute mixed cardio 80-90% Circuit A-B-A-B A-AMRAP3 7 wall ball 7 db hammer curls Rest 1 minute B-AMRAP3 7 kb high pulls 7 dips...

warm up 10 minutes mixed cardio 70-80% max heart rate Conditioning 1/2 mile run Then Delta 1x 10 cal row 5 burpee box jumps 2x 8 cal row...

Warm up One minute handstand hold One minute bike three wall walks 30 second active hang Strength shoulder to overhead-EMOM5 three reps...

Warm up 10 minutes mixed cardio at 70-80% max hr Conditioning Delta format 4 rounds 100 meter run 10 ft bear walk 10 ft walking lunges 3...

Warm up 1 minute row 1 minute bike Greatest stretch ever 5/5 Bulgarian split squats 10 barbell deadlifts 10 barbell rows 10 barbell back...

Warm up 2 minute bike 100 neter db/ kb front rack carry-Light 30 second squat hold 100 meter front rack carry-Heavy Strength Front...

Warm up 10 minutes mixed cardio70-80% max heart rate Circuit ABAB A-AMRAP4 5/5 BOSU split squats 10 BOSU back extensions 15/15 BOSU...

Warm up 200 meter run 250 meter row 200 meter run ENDURANCE For time 5k Run or 5k/ 4k Row (Benchmark) In 2 weeks we will be doing this...

Warm up 100 meter farmers carry-Light 20 ft bear walk 20 ft walking lunges 100 ft farmers carry-Heavy Strength Deadlift-Build a heavy 2...

Warm up