Warm up
1 minute row
1 minute tempo push ups (down slow, up fast, pause at the top)
1 minute kettlebell swings
Strength
Deadlift-1x4
Strict press 1x20
Barbell row 1x20
Bench press 1x20
Conditioning
5-4-3-2-1
Single arm clean n press 35/20 (Left)
Single arm overhead reverse lunges (L+R=1)
Single arm clean n press 35/20 (Right)
Single arm overhead reverse lunges (L+R=1)
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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