Warm up
1 minute plank hold
Then
3 rounds
7 calorie row
7 strict push ups
7/7 floor wipers
Strength
Close grip bench press build a heavy 4
Conditioning
ABA
A-AMRAP3
10 Aussie push ups
10 kb high pulls
B-EMOM4
2 close grip bench presses
Accessory
3 rounds
12-15 db hammer curls
12-15 db skull crushers
Max dips
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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