Warm up
10 cal bike
30 second banded goblet squat hold
Then 3 rounds
5/5 knees over toes split squat
10 Ab wheel roll outs
15 second L hang
Strength
Front squat-Build a heavy 6
Conditioning
A B A
A-5 rounds for time
3 minute cap
5 chin ups
5 dips
10 push ups
B-Every 90 seconds x 5 rounds
3 front squats
5 pull overs
Accessory
3x8/8 deficit split squats
3x20 seconds front rack hold as heavy as possible
3x8 hack squats
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
