Warm up
1/4 mile run
Then
20 second squat hold
20 second rkc plank hold
Then 3 rounds
3 calorie ski
5 cal row
7 wall ball
Conditioning
1/4 mile run
500/400 meter ski
1/4 mile run
500/400 meter row
1/4 mile run
50 wall ball
1/4 mile run
25 burpees
1/4 mile run
200 foot sled push pull
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
