Warm up
1 minute banded hip bridge
Then
3 rounds
20 ft of walking lunges
15 sec L hang
10 inch worm push ups
Strength
Back squat-Heavy 4
Conditioning A B A
A-AMRAP4
7/5 calorie row
7 strict toes 2 bar
7/7 guerilla box jumps
B-Every 90 seconds x 4 rounds
2 Back squats
Russian twists 20 seconds
Accessory
3 rounds
10 nordic curls
20 step ups
Oly WOD
EMOM5
1 Tall clean + 1 hang clean + 1 full clean
Squat clean for all 3 reps
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
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
