Warm up
1 minute row
1 minute plank
Then 3 rounds
5 push ups
5/5 lateral hops
10 kb swings
Strength
Deadlift-build a heavy 4
Conditioning
A B A
A-AMRAP3
7 dips
1 rope climb
B-3 rounds in 4 minutes
2 deadlifts
4 long jumps
10 sit ups
Accessory
3 rounds
10 romainian deadlifts
10 barbell rows
10/10 Russian twists
Then
100 banded leg curls
Oly WOD
EMOM7
2 clean pulls
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 1 Minute Row 30/30 Second Side Plank 30 Sec Active Hang 10 DB Skull Crushers 10 DB Bench Presses 5 Negative Chin Ups STRENGTH 4...
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