Warm up
2 minute row
1 minute handstand hold
30 second L hang
Then 3 rounds
5/5 bottoms up presses
10/10 alternating kb rows
15/15 flutte kicks
Strength
Strict press-Build a heavy 6
Conditioning ABAC
A-For Time (2 minute cap)
10 hang power cleans 135/95
20 deadlifts
B-EMOM3
3 strict presses
C-For Time
4-3-2-1 wall walks
8/8-6/6-4/4-2/2 single arm row 70/53
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
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
