Warm up
3 rounds
40 seconds Double under practice
20 second rest
40 second hollow hold 20 second rest
40 second Superman hold
20 second rest
40 second pistol squat practice
20 second rest
Conditioning
5 rounds for time
40 double unders
30 hollow rocks
20 kb high swings
10 leg raise with hip lift
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
