Warm up
1 minute row
30 second dead hang
-10 banded lat pull downs
-10 banded face pulls
30 second handstand
-30 second active hang
-5 inch worm push ups
Strength-Seated weighted pull up - build a heavy 7
Conditioning ABAC
A-AMRAP3
-3 wall walks
-12 wall ball
B-Every 90 seconds x 5
-5 seated pull ups
C-With a partner
IGOUGO
200 sit ups
150 calorie row
100 calorie bike
1/2 mile run-together
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
