Warm up
1 minute row
15 banded lat pull downs
15 banded face pulls
15 sec active hang
10 inch worm push ups
Then
3x3 negatove pull ups
3x5 negative ring dips
Conditioning
AMRAP15
3 chest 2 bar pull ups Rx+ has to be unbroken
6 burpees
9 back squats (No rack) 95/65
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
