10/26/22
Warm up
15 bar over burpees
Part 1-Deadlift build a heavy 2
Part 2-ABA
A-100 meter overhead carry 53s/35s
B-Every 90 seconds for 5 rounds
1 deadlift
20 second L sit
Accessory
3 rounds
10 GHD sit ups
10 RDLs
Warm up
15 bar over burpees
Part 1-Deadlift build a heavy 2
Part 2-ABA
A-100 meter overhead carry 53s/35s
B-Every 90 seconds for 5 rounds
1 deadlift
20 second L sit
Accessory
3 rounds
10 GHD sit ups
10 RDLs
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 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