Warm up
2 minute bike
Greatest stretch
5 wall facing squats
Strength
Emom5
3 hang squat cleans-start with a barbell increase weight each round
Back squat-Build a heavy 6
Conditioning ABAC
A-AMRAP4
5 pull ups
10 push ups
B-Emom3
3 back squats
C-3 rounds for time
15 v ups
12 kb high pulls rx 53/35
9 kb thrusters
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
