Warm up
1 minute plank
10 rear delt flys
100 meter run
10 hand release push ups
100 meter run
Strength
Bench press-Build a heavy 4
Then 3x2
Conditioning ABA
A-3 rounds for time (3 minute cap)
6 strict toes to bar or 12 knees to ches
3 wall walks or 6 inch worm push ups
B-For time1 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 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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