Warm up
25 kb swings
Then
3 rounds
5 pistol squats
5 high jumps
5 inch worm push ups
Strength
Push press-Build a heavy 2
Conditioning
5 rounds for time
9 cal row
7 burpees
5 box jumps 30/24
3/3 pistol squats
1 push press
Accessory
3 rounds
8 Seated strict press
30 second handstand hold
10 Rear delt flys
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
