Warm up
30 second handstand hold
30 second v sit
30 second superman
Then
3 rounds
3 wall walks
3 high jumps
Strength
Push press 5 reps @ 70% or heavy 7
Conditioning ABABAC
A-AMRAP3
8 turkish sit ups
8/8 floor wipers
B-Every 90 seconds x 3
5 push presses @ 75% 5/5 lateral step downs
C-Max push presses @ 80%
Accessory
3 rounds
12 lateral raises
12 db skull crushers
30 seconds of flutte kicks
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
