Warm up
1 minute row
1 minute handstand hold
100 meter farmers carry
10 inch worm push ups
10 kb swings
Strength
Strict press-Work up to 70% of your heavy 2 or build a heavy 7
Conditioning A B A
A-AMRAP3
10 (5/5) Front rack step ups 35s/25s
5 chin ups
B-Every 90 seconds x 5 rounds
5 strict presses (70-72.5-75-77.5-80%) rd 5 is max reps
Strength 2
Deadlift-Build a heavy 2
then
3 rounds
10 double kb push presses
1 deadlift
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
