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%
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
