Warm up
1/2 mile run
Then
5-10-15
Wall ball
Sit ups
Strength
Strict press-Build a heavy 6 (no rack)
Conditioning
5 Rounds For Time
400 m Run
1 strict press
30 double unders
1 strict press
20 high swings 53/35
1 strict press
Extra credit
1 mile run
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 3 rounds 1 minute of each Ski Bike row Conditioning 3 rounds 1 minute of each No rest between movements Double dumbbell, clean...
Warm up World’s greatest stretch 15 floor to overheads 15 air squats 15 barbell clean and presses 30 second active hang 20 second L sit...
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