Warm up
1 minute bike
5/5 knees over toes split squats 10 dead to active hangs
15 negative push up
Strength 1
Back squat build a Heavy 2
Conditioning 1
Every other minute x 3
1 back squat
1 minute max pull ups
Strength 2
Bench press build a heavy 2
Conditioning 2
Every other minute x 3
1 bench press
1 minute max reverse lunges
Strength 3
Barbell row build a heavy 2
Conditioning
Every other minute x 3
1 row
1 minute max push ups
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
