Warm up
7 of each with a barbell
Romainian deadlifts
Rows
Front squats
Push presses
Cleans + strict presses
Strength
Clean n press-Build a heavy 2
Conditioning - ABA
A-1 minute max flutter kicks
1 minute max sit ups
B-EMOM5
1 clean press
Strength 2
Deadlift- Build a heavy 2
Conditioning 2
3 rounds
10 barbell rows 185/125
20 squats
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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