Warm up
1 minute row
Then
2 rounds
5 inch worm push ups into a long jump
5/5 reverse lunges
Strength
Deadlift-Work up to 225/155 or a heavy 6
Practice handstand holds, walks and push-ups between sets
Conditioning ABA
A"Diane" with a 4 minute cap
B 1/2 mile run
Accessory
Strict handstand push-ups 3xmax reps
Then-3 rounds
10 seated db presses
10 Rear delt flys
20/14 calorie row
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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