Warm up
1 minute bike
5 barbell rows
5 romainian deadlifts
5 front squats
5 back squats
5 good mornings
Strength
EMOM5
3 power cleans-start with an empty barbell
Box squat-Build a heavy 4
Push ups-1 minute max
Conditioning ABAC
A-CFT
30 hang power cleans 95/65
B-Every 90 seconds x 3
2 box squats
70% 1 min max push ups
C-15/15-12/12-9/9-6/6-3/3
Bulgarian split squats 1 kb 35/25
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
