Warm up
30 second plank
30 second active hang
30 second squat hold
1/4 mile run
3 negative pull ups
5 negative push ups
7 pause squats
Conditioning
2 rounds of cindy (5 pull ups 10 push ups 15 squats)
1/4 mile run
4 rounds of cindy
1/2 mile run
6 rounds of cindy
3/4 mile run
8 rounds of cindy
1 mile run
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
