top of page


Warm up

25 kb swings


3 rounds

5 pistol squats

5 high jumps

5 inch worm push ups


Push press-Build a heavy 2


5 rounds for time

9 cal row

7 burpees

5 box jumps 30/24

3/3 pistol squats

1 push press


3 rounds

8 Seated strict press

30 second handstand hold

10 Rear delt flys

27 views0 comments

Recent Posts

See All

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

bottom of page