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1/29/24 back squat

Warm up

2 minute bike

30/30 second side plank

10 barbell clusters


Strength

Back squat 3x4

20s

Push press

Db bench

Double db row


Conditioning

3 rounds for time

5 single arm kb cleans 53/35-Left arm

5/5 front rack reverse lunges 53/35-Left arm

5 single arm kb cleans 53/35-Right arm

5/5 front rack reverse lunges 53/35-Right arm


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2/21/24 back squat/ strict press

Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike Max strict chest to bar pull ups Strength Back squat 3x4 Strict press 3x4 20s Push press Front squat Barb

2/21/24

Warm up Greatest stretch ever 1 minute each side 400 meter run 15 plate over burpees 15/12 cal row 800 meter run 15 plate over burpees 15/12 cal row 1200 meter run 15 plate over burpees 15/12 cal row

2/20/24

Warm up 3 rounds Slow jog 90 seconds Run 30 seconds as fast as possible Conditioning 2 rounds In 4 minutes 1/4 mile run 12 kb clusters 53/35 Max cal bike in remaining time Rest 2 minutes In 4 minutes

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