Warm up
2 minute bike
30/30 second side plank
40 seconds superman hold
5/5 bulgarian split squats
6 inch worm push ups
Strength
Back squat 3x4
Then 20s of
Strict press
Barbell row
Bench press
Conditioning
For Time
100 high swings 35/25
10 burpees
80 (40/40) reverse lunges 35/25
10 burpees
60 kb goblet squats 35/25
10 burpees
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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