11/16/23

Warm up

10 minutes mixed cardio

Conditioning

21-15-9

Back squat (rack less, 5 burpee penalty for bailing or dropping the bar)

Burpee box jumps

*1 seated, legless rope climb after each round

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12/4/23 strict press x 4

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

12/2/23 power clean x 4

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

12/1/23

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