11/10/22

Warm up

1 minute rkc plank hold

Then 3 rounds

30 second handstand hold/ practice

30 seconds kb high pulls

30 seconds kb push presses

Strength

Strict press-buiod a heavy 4

Conditioning

Staggerd i go u go

For 25 minutes

12 calorie row

7 box jump overs 24/20

2 strict presses

Accessory

1-10-1 ascending/ desending ladder

Front raise with plate

1 rep + 1 second pause at the top

2 + 2, 3+ 3, etc

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