Warm up
Double under practice for 3 minutes
1 minute hollow hold
1 minute superman
30/30 second side plank
1 minute hip bridge
Then
2 minute max double unders
Strength
Deadlift-Buikd a heavy 2
Conditioning ABABA
A CFT 70% 2 minute max double unders
B EMOM2
1 deadlift
20 seconds or russian twists
Accessory
3 rounds
10 barbell rows
10 v downs
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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