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
Warm up 1 minute bike Then 10 pvc pass through 10 overhead squats Then Bergener warm up Conditioning For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-
Warm up 1 minute row Then 3 rounds 5/5 single leg romanian deadlifts 5/5 split squats Then 5 Clean pulls Strength Power cleen Build a heavy 2 Conditioning For time 15-12-9-6-3 Strict pull ups Cal bike
Warm up 1 minute plank 10 rear delt flys 100 meter run 10 hand release push ups 100 meter run Strength Bench press-Build a heavy 4 Then 3x2 Conditioning ABA A-3 rounds for time (3 minute cap) 6 strict
