Updated: Feb 6
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 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
