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11/26/24

WARM UP

I minute Row

30 Second Handstand Hold

3 Rounds

5 Inch worm Push ups

10 Cal ski

15 HammerCurls


STRENGTH

Strict Press- Heavy 9

12/12 Single Arm Rows After Each Set


CONDITIONING

A-B-C-A-B

A-In 2 minntes

100 M Farmer Carry

IRT Max Meter Row

B-In 2 Minutes

Max Cal Bike

C-5 Strict Presses

* Round 3 Max Repps

 
 
 

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TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 
1/17

Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

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