Warm up
1 minute row
30 second handstand hold
5/5 single leg deadlifts
5 inch worm push ups
Strength
Push press-Build a heavy 4
Deadlift-Build a heavy 2
Conditioning ABAC
A-For Time 3 minute cap
10-8-6-4-2 kb swings 53/35
5/5-4/4-3/3-2/2-1/1 Single arm kb rows
B-EMOM3
2 push presses
C-2 rounds
50 meter Singgle arm overhead carry 53/35
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
