Warm up
1 minute bike
10 banded 3 position pause squats
20 second L hang
30 second handstand hold
Strength
Back squat DE
3 reps every 30 seconds for 10 rounds At 50% of your heavy 2
Conditioning
For Time
15 minute cap
100 Bulgarian split squats- Left leg
100 Bulgarian split squats- Right leg
100 air squats
Every even minute
3 handstand push up
Every odd minute
3 toes 2 bar
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
