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...
Warm up 45 seconds of each Goblet squat hold Side plank-each side Conditioning Spend 90 seconds at each station Rest 30 seconds between...
WARM UP Words Greatest Stretch 5 Cat Cows 5 Floor Wipers 5 Goblet Squats 5/5 Single Arm Rows STRENGTH KBClusters- Heavy 8 Progress to...
WARM We 100 M Jog Worlds Greatest Stretch 100 M Run ENDURANCE AMRAP40 Partrer A-400 M Run- Timer Parner B-20 KB High Pulls + Max Cal Ski...
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