10/21/22
Warm up
1/4 mile run
20 cal bike
30 cal row
Part 1-Barbell Row-Heavy 7
Superset with 5/5 side planks with leg raise
Part 2-ABABA
A-1 minute max double understand
B-For Time
5-3-1 barbell row
10-6-2 guerilla box jumps
Warm up
1/4 mile run
20 cal bike
30 cal row
Part 1-Barbell Row-Heavy 7
Superset with 5/5 side planks with leg raise
Part 2-ABABA
A-1 minute max double understand
B-For Time
5-3-1 barbell row
10-6-2 guerilla box jumps
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