Warm up
1 min cal row moderate pace
3x3 KOT split squats-progress each round
1 min max calorie row
Strength-Front squat build a heavy 4
Conditioning-5 Rounds
Minute 1-2 Front squats
Minute 2-Calorie row 70% 1 minute max
Minute 3-Russian twists 30 seconds
Accessory
Mixed Tabata
Hollow rocks
Db curls
Db skull crushers
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
