Warm up
20/14 cal bike
30/21 cal row
Strength
Bench press-Heavy 2
Conditioning
3 rounds
0-2 2 min max cal row
2:30 1 bench press
3-5 2 min max cal bike
5:30 1 minute hollow hold
Accessory
3 rounds
10 Cuban presses
10 pinch presses
10 barbell curls
Oly WOD
EMOM5
3 push jerks
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
