Warm up
1 minute row
3 rounds
5 db strict presses with 4 second negative
20 second hollow hold
Then
4 minute max calorie row
Strength
Push press-Build a heavy 6
Conditioning
ABA
A CFT
Calorie row 70% 4 minute max
B EMOM5
3 push presses
20 second lat hollow rocks
Accessory
3-5 rounds
10 Landmind push presses
10 Rear delt flys
Extra accessory
7 minute row-Comfortable pace
Oly WOD
Every 30 seconds x10 rounds
1 push jerk
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
