Warm up
1 mile run
30/30 seconds couch stretch with glute activation
5/5 kot split squat
30 second hollow hold
Strength
Front squat-Build a heavy 2
Conditioning
A B A
A-1/2 mile run for time
B-EMOM3
1 front squat
10 rear delt flys
Accessory
3-5 rounds
10 ab wheel roll outs
3/3 heavy kot split squats
10 hammer curls
Extra work
1 mile run
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
