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
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
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