Warm up
2 minutes of double under practice
10 inch worm push ups
10 supine row
Then
30 seconds low position push up hold
30 second high pull up hold
Grind
AMRAP25
3 muscle ups or burpee pull ups
30 double/ single unders
300 m run
Strength
Bench press build a heavy 6
Then
3 rounds
3 bench presses
6/6 single arm rows
9 v ups
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
