Warm up
2 rounds
1 minute row
200 meter run
30 second handstand hold
then
2 rounds
3 negative handstand push ups
3 long jumps
Strength
Push press-Work up to 70% of your heavy 2 or hit a heavy 7
Conditioning
4 Rounds For Time
5 push presses (increase weight each round up to 80%)
400 meter run
30 v ups
20 cal row
Then
1 set push press for max reps @80%
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