Warm up
Single arm bottoms up carry
50 meters each arm
Then 2 rounds
10 kb clean n presses
20 second hollow hold
Endurance Test
1 min max calorie row-Remember number
STrength
Push press-Heavy 6
Conditioning
6 rounds
0:00 70% 1 min calorie row for time
2:00 3 push presses + 5/5 floor wipers
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
