Warm up
30 second handstand hold
1 minute row
30/30 second side plank
Strength
Giant sets
4 long jumps
4 back squats -Increase weight each round til heavy 4 is hit
4 strict toes to bar
Then
Back squat-3x4@90% of your heavy 4
Giant set
Max strict chin ups
4 strict presses-Increase weight each round til you hit a heavy 4
8/5 cal bike
Then
Strict press 3x4@90% heavy 4
Extra
20s
Db bench press
Db row
Db front squat
Warm up 200 meter run 200 meter row 20 sec active hang 10 burpees 10 goblet squats Hyrox AMRAP50 10 pull ups-Kipping is ok 20 push ups 30 squats Run, round 1-50 meters, round 2-100 meters, round 3-150
Warm up Mixed cardio, 10 minutes Conditioning 3 rounds In 3 minutes 10/10 db snatches Max cal bike in the remaining time Rest 2 minutes Then In 3 minutes 20 box jumps Max cal ski in the remaining time
Warm up 1 minute row 20 second L sit 30 kb swings Strength Barbell row -Build a heavy 6 Then 5 rounds 3/3 cosac squats 3 barbell rows Max unbroken dips Extra 4 rounds 10-15 single arm rows 10-15 db in
