Warm up
1 minute row
30 second handstand hold
20 banded lat pull downs
10 pvc pipe pass throughs
Strength
Strict press 3x4
20s
Deadlift
Underhand grip row
Db front squats
Conditioning
Mini delta
1 round
3 wall walks
6 strict chest 2 bar pull ups
9 box jumps 30/24
2 rounds
2 wall walks
4 c2b pull ups
6 box jumps
3 rounds
1 wall walk
2 c2b pull ups
3 box jumps
Warm up 200 meter run 200 meter row 20 sec active hang 10 burpees 10 goblet squats Hyrox AMRAP50 10 pull ups-Kipping is ok 20 push ups 30 squats Run, round 1-50 meters, round 2-100 meters, round 3-150
Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes Then In 3 minutes 20 box jumps Max cal ski in the remaining time
Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max unbroken dips Extra 4 rounds 10-15 single arm rows 10-15 db in
