Warm up
1 minute bike
1 minute plank with hands together
Then
5 rounds of
100 meter run
3 inch worm push ups
5 barbell rows-Increase weight each round
Strength
Close grip bench-Build a heavy 2
Conditioning
3 rounds for time
400 meter run
30 db bridge presses 50s/35s
20/14 cal row
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
Warm up 2 minute row 1 minute bike 30/30 second side plank Strength Back squat-Build a heavy 6 Then Back squat 3x3 Conditioning 10 Rounds For Time 9 cal row 7 burpees 5/5 pistol squats
