top of page


Warm up

1 mile run

30/30 seconds couch stretch with glute activation

5/5 kot split squat

30 second hollow hold


Front squat-Build a heavy 2



A-1/2 mile run for time


1 front squat

10 rear delt flys


3-5 rounds

10 ab wheel roll outs

3/3 heavy kot split squats

10 hammer curls

Extra work

1 mile run

27 views0 comments

Recent Posts

See All

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

bottom of page