Warm up
1 minute bike
30 second squat hold-get comfortable
then
3 rounds
5 db goblet squats
5/5 single arm db row
10db good mornings
Strength
Front squat
Work up to 70% of your heavy 2 or
Build a heavy 7
Conditioning ABAC
A-3 minute cap
12-10-8-6-4-2
Double kb rows 53s/35s
Hand 2 hand swings 53/35
B-Every other minute x 4
5 front squats (70-80%) rd 4 max reps
20 second L sit
C-Air squats-With vest
1 minute max reps
Then
Every other minute x 4
70% for time
Warm up 5 minute mixed cardio 80-90% Circuit A-B-A-B A-AMRAP3 7 wall ball 7 db hammer curls Rest 1 minute B-AMRAP3 7 kb high pulls 7 dips Extra credit 3 rounds 10 rear delt flys 20/20 second side plan
warm up 10 minutes mixed cardio 70-80% max heart rate Conditioning 1/2 mile run Then Delta 1x 10 cal row 5 burpee box jumps 2x 8 cal row 4 burpes box jumps 3x 6 cal row 3 burpee box jumps 4x 4 cal row
Warm up One minute handstand hold One minute bike three wall walks 30 second active hang Strength shoulder to overhead-EMOM5 three reps add weight each round Close grip bench press, build a heavy foot
