Warm up
1 minute bike
30 second plank
30 second wall facing squat hold
10 second L sit
10 goblet squats
5 dips-Focus on the negative
Strength
Dips-1 minute max reps
Conditioning
21-18-15-12-9-6-3
Dbl db front squats 50s/35s
*After each set
Perform 50% of your 1 minute max dips
And
100 meter farmers carry
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
Warm up 3 rounds 1 minute of each Ski Bike row Conditioning 3 rounds 1 minute of each No rest between movements Double dumbbell, clean...
Warm up World’s greatest stretch 15 floor to overheads 15 air squats 15 barbell clean and presses 30 second active hang 20 second L sit...
Comments