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 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
