Updated: Feb 1
Warm up
50 kb swings
40/ 40 second side plank
30 banded lat pull downs
20 second L sit
Strength
Deadlift-Build a heavy 6
Conditioning 3 rounds for time
30 box jumps 24/20
20 burpee to target
10 barbell rows 135/95
Accessory
100 banded good mornings
80 sit ups
60 banded leg curls
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
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
