Warm up
10 cal row
1 wall walk / 2 inch worm push ups
200 m run
2 wall walks/ 4 inch worm push ups
30 sec active hang
3 wall walks/ 6 inch worm push ups
Strength
Push press heavy 4
C2b pull up heavy 4
Conditioning
ABCABCA
A 300 m run for time
B 2 minute ascending ladder
1-2-3-etc push presses
5 c2b pull ups/ jumping pull-ups
C 20 sec goblet squat hold
40 sec flutter kicks
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
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
