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4/13/23

Warm up

1/2 mile run

30 second handstand hold

Then

2 rounds

10 kb swings

8 down dog push ups

6 burpees


Conditioning

CFT-30 minute ascending ladder

100 meter run

5 hs push ups

5 deadlifts 225/155

5 burpees

200 meter run

10 handstand push-ups

10 deadlifts

10 burpees

300-15-15-15, etc...

 
 
 

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TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 

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