Warm up
1 minute bike
20 second squat hold
20 second dead hang
10 squats
10 dead to active hangs
Strength circuit
3 negative chin ups
6 pause back squats - increase weight each round
Attempt a 6 rep pr
9 seated db presses
Conditioning ABA
A-9-6-3
Single arm db clean n press 50/35
B-EMOM5
3 back squats
Accessory
3 rounds
10/10 Bulgarian split squats
10 rear delt flys
10 hammer curls
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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