Warm up
1 minute row
Then
3 rounds
5 negative/ weighted pull ups
5/5 bottoms up presses
5/5 weighted walking lunges
*increase weight of each movement every round
Strength
Strict press-Build a heavy 6
Pull ups-1 minute max reps
Conditioning ABAC
A-2 rounds for time-3 minute cap
10/7 cal bike
20 high swings
B-Every 90 seconds x 3 Rounds
3 strict presses
Pull ups-70% of the 1 minute max
C-For time 3 minute cap
30 alternating kb clean and presses 53/35
Warm up 1 minute bike Then 10 pvc pass through 10 overhead squats Then Bergener warm up Conditioning For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-
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
