Warm up
1 minute bike
Greatest stretch ever
10 pvc pass through s
10 pvc overheads sweet
Then
warm up
Strength
Hang squat snatch 5x3, increase, weight, each round, start with empty barbell
Front squats-Build a heavy 6
Then
3 sets of 3
Set 3-Perform 3 drop sets, 20+30% each drop
Perform max reps each time
Conditioning
ANGIE
100 Pull up
100 push-ups
100 sit ups 100 squats
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
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
