Warm up
10 minutes mixed cardio at 70-80% max hr
Strength
Push ups-1 minute max
Conditioning -Delta
4 rounds
100 m run
5 cal row
Push ups-25% 1 minute max
3 rounds
200 m run
10 cal row
Push ups-50% 1 minute max
2 rounds
300 m run
15 cal row push ups-75%
1 round
400 meter run
20 cal row
Push ups-100% 1 min max
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict
Warm up 2 minute row 1 minute bike 30/30 second side plank Strength Back squat-Build a heavy 6 Then Back squat 3x3 Conditioning 10 Rounds For Time 9 cal row 7 burpees 5/5 pistol squats
