Warm up
2 minute row
30/30 second side plank
10/10 single leg deadlifts
5 inch worm push ups
3 ling jumps
Strength
Deadlift-Build a heavy 4
Bench press 3x4
Finisher
2 Rounds
200m Farmer Carry (70/53 x 2)
30 Goblet Lunge (70/53)
30 Goblet Squat (70/53)
400m Ski or Row
Extra
Close grip bench 1x20
Incline bench 3x8-12
Underhand grip row 1x20
Single arm row 3x8-12
GHD sit ups 3x10-15
Warm up 45 seconds of each Goblet squat hold Side plank-each side Conditioning Spend 90 seconds at each station Rest 30 seconds between...
WARM UP Words Greatest Stretch 5 Cat Cows 5 Floor Wipers 5 Goblet Squats 5/5 Single Arm Rows STRENGTH KBClusters- Heavy 8 Progress to...
WARM We 100 M Jog Worlds Greatest Stretch 100 M Run ENDURANCE AMRAP40 Partrer A-400 M Run- Timer Parner B-20 KB High Pulls + Max Cal Ski...
Comments