Warm up
1/2 mile run
30 second handstand hold
30 second L hang
then
3 rounds
5 bottoms up presses
5 negative pull ups
200 m run with a sandbag
Strength
Strict press bURL's a heavy 2
Conditioning
6 rounds rx 20/14 lb vest
0:00 1 strict press + 30 seconds max pull ups
1:00 200 m run
3;00 repeat
Extra mile
1 mile run
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
