Warm up
Practice double unders for 2 minutes
1 minute handstand hold
30 second squat hold
10 Scap pull ups
Strength
Push press-Build a heavy 2
Then 3 rounds
1 push press
3 negative pull ups
CFT
200 double unders or jumping jacks
150 squats
100 push ups
50 pull ups
100 push ups
150 squats
200 double unders or jumping jacks
Warm up 1 minute row 30 second handstand hold Then 3 rounds 1 wall walk 3 weighted or negative pull ups-Add weight each round 5/5 Cossack squats Strength Strict press- uild a heavy 4 Strict pull ups-1
Warm up 5 minutes single cardio 80% max heart rate Then 30 second dead hang 10 v ups 10 second L hang Strength Strict toes to bar-1 minute max reps Conditioning-Delta 3 rounds Min 1-100 meter run Min
Warm up 3 second handstand hold 1 minute row Then 4 rounds increase weight each round 3 power snatches 3 overhead squats Strength Power clean-build a heavy 6 Conditioning 5 rounds for time 9 bar over
