Warm up
1 minute row
20 second superman hold
30/30 second side plank
20 (10/10) single leg deadlifts
10 (5/5) bulgarian split squats
Strength
Deadlift-Build a heavy 1
Conditioning
2 rounds for time
20 kb seings
20 wrighted v ups 25/10
20 barbell rows 135/95
200 meter farmers carry 53s/35s
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
