Warm up
1 minute row
1 minute handstand with elbow taps if possible
30 second goblet squat hold
then
2 rounds
5/5 bottoms up presses
5/5 knees over toes split squats
5 good mornings
Increase weight of all lifts in round 2
Strength
Strict press 3x4
Then 20s
Front squat
Barbell row
Bench press
Conditioning
15-12-9
Hang clean n press 95/65
Calorie bike
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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