12/3/22
Warm up
10 cal bike
Then 3 rounds of
10 push ups
15 air squats
20 second v sit
Conditioning
40 devils presses for time 35s/20s
Kicker
Emom
3 box jumps 24/20
Warm up
10 cal bike
Then 3 rounds of
10 push ups
15 air squats
20 second v sit
Conditioning
40 devils presses for time 35s/20s
Kicker
Emom
3 box jumps 24/20
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
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