Warm up
5 minutes single cardio 80% max heart rate
Then
30 second dead hang
10 v ups
10 second L hang
Strength
Strict toes to bar-1 minute max reps
Conditioning-Delta
3 rounds
Min 1-100 meter run
Min 2-5/4 cal bike
min 3-Toes 2 bar, 50% 1 min max
2 rounds (Every other minute)
Min 1-200 m run
Min 3-10/8 cal bike
Min 5-Toes to bar, 75% of 1 minute max
1 round (Every 3rd minute)
Min 1-300 m run
Min 4-15/12 cal bike
Min 7-Toes to bar, 100% 1 min max
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
