Updated: Feb 6, 2023
Warm up
1 minute bike
5x3- second wall facing squat holds
30 second active hang
30/30 side planks on BOSU
Then
12-9-6-3
Empty barbell thrusters
Barbell row
Strength
Front squat-Build a heavy 2
Conditioning ABACA
A-AMRAP2
5 chest 2 bar pull ups
5 kb high swings
B-EMOM3
1 front squat
C-CFT 30 double db Front squat 50s/35s
Accessory
mixed tabata
strict pull ups
Hollow rocks
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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