Warm up
1 minute bike
5 inch worm push ups
30 second active hang with an underhanded grip
Conditioning
With a partner
Back squat 10/10-8/8-6/6-4/4-2/2 reps each rx 185/123
Then immediately to
igougo for 10 roubds each
5 burpees
1 seated legless rope climb
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
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
