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1/4/24

Warm up

10 minutes mixed cardio


Conditioning

21-18-15-12-9-6-3

Push ups

1/2 bupees (push up + wip your legs under then back out and lie down) don't stand up

Box jumps 24/20

Chin ups

 
 
 

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4/18/23 strict press 10 x 3

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Rx+4 rounds Rx 2 rounds Scaled 1-2 rounds with a partner 500 m row or ski 100 ft burpee broad jump 100 ft walking lunges with sandbag 25 wall ball-unbroken

 
 
 
2/5

8 rounds building sets 8 landmine rows 8/8 alternating deficit goblet, reverse lunges 8/8 single arm, push presses AMRAP10 15 double dumbbell deadlifts 10 push-ups on dumbbells 5 pull-ups

 
 
 

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