Warm up
Burpees-1 minute easy pace
100 meter farmers carry
Then
Burpees 1 minute max effort
Strength
Deadlift-Heavy 2
Conditioning
4 rounds
0:00 CFT 70% of 1 minute max burpees
3:00 AMRAP3
5 underhand grip barbell rows 135/95
7/7 Russian twists
9squats
7:00 repeat
Accessory
3 rounds
12 barbell curls
12 barbell skull crushers
12 strict sit ups
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 Run 100 meters slow 5 Inch worm push ups 100 meter run moderate 5 Burpees 100 Meter sprint Conditioning I...
Warm up Worlds greatest stretch 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...
Comments