Warm up
Bike 1 minute
Squat hold 30 seconds
Then
2 rounds
7 deadlifts
7 overhead squats
Then
7 squat snatches
Strength
Back squat-Heavy 4
Conditioning ABA
A-30 alternating db snatches for time
B-Every 90 seconds x 4
2 back squats
10 weighted v ups
Accessory
Barbel row (underhand grip ) 3x5
Rear delt flys 3x10
GHD back extensions 3x15
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
