Warm up
5 2-legged pistol squats
5 inch worm push ups
30 seconds single leg pistol practice
5 gladiator push ups
30 seconds pistol practice
Strength
Bench press-Build a heavy 4
5-10 Aussie push ups between
Conditioning A-B-A
A 3 rounds for time
5 box jumps 30/24
3/3 pistol squats
B-Every 90 seconds x 3 rounds
2 bench presses
8-12 hammer curls
Accessory
3 rounds
8-12 Cuban presses
8-12 pinch presses
8-12 rear delt flys
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
