Warm up
10 inchworm push ups
10 cal row
10 burpees
Strength
Barbell row-Build a heavy 7
Conditioning
3 rounds for time
400 m run
3 barbell rows
30 b swings 35/25
3 barbell rows
20 air squats
3 barbell rows
10 bar ove burpees
3 barbell rows
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
