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 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 1 Minute Row 30/30 Second Side Plank 30 Sec Active Hang 10 DB Skull Crushers 10 DB Bench Presses 5 Negative Chin Ups STRENGTH 4...
WARM UP World Greatest Stretch 10 sec Wall Facing Squat 3/3 Cossac Squats 3/3 Single Leg Deadlifts 30/30 Second Single Leg Hip Bridge...
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