Warm up
1/2 mile run
5 burpees
30/24 cal row
5 burpees
1/2 mile run
5 burpees
Strength
Close grip bench press build a heavy 2
5-8 single arm rows after each set
Conditioning
3 rounds
0:00 5x50 m suicides for time
3:00 1 close grip bench
4:00 20/14 cal row for time
6:00 1 close grip ben
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
