Warm up
10 cal row
200 m run
10 cal row
Then
3x5 Single arm n leg strict press
Strength
Push press-Build a heavy 4
Conditioning
EMOM21
Minute 1 12/9 cal row
Minute 2 200 m run
Minute 3 2 push presses
Accessory
3x10 lateral raises
3x10 rear delt flys
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
