Warm up
1 minute row
30 second handstand hold
Then
3 rounds
1 wall walk
3 weighted or negative pull ups-Add weight each round
5/5 Cossack squats
Strength
Strict press- uild a heavy 4
Strict pull ups-1. I Ute max reps
Conditioning ABAC
A-1 minute max flitter kicks
1-max hollow rocks
B-Every 90 seconds x 3 rounds
2 strict presses
Pull ups 70% of 1 minute max
C-12/12-9/9-6/6-3/3
Single arm clean n press
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
