Warm up
1 minute row
30/30 second side plank
10/10 single leg deadlifts
5 inch worm push ups
Strength
Deadlift 1x4
Bench press 3x4
20s
Db front squat
Underhand grip row
Db strict press
Close grip bench press
Extra credit
Incline db bench 3x12-15
Superset with
100 meter fat grip farmers carry as heavy as possible
15 reverse hyper
10 GHD sit ups
10 leg curls
100 calf raises
Warm up 200 meter run 200 meter row 20 sec active hang 10 burpees 10 goblet squats Hyrox AMRAP50 10 pull ups-Kipping is ok 20 push ups 30 squats Run, round 1-50 meters, round 2-100 meters, round 3-150
Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes Then In 3 minutes 20 box jumps Max cal ski in the remaining time
Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max unbroken dips Extra 4 rounds 10-15 single arm rows 10-15 db in
