Warm up
1 minute plank
Then
5 rounds
5 barbell rows-Add weight each round
5/5 single arm bottoms up bench presses-Add weight each round
5/5 floor wipers
Strength
Bench press-Build a heavy 4
Understand grip Aussie push ups-1 minute max
Conditioning -Delta
1 round
30 swings 53/35
30/30 hollow bicycles
3 bench presses
2 rounds
20 swings
20/20 hollow bicycles
2 bench presses
3 rounds
10 swings
10/10 hollow bicycles
1 bench press
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
