Warm up
1 minute plank
-10 banded lat pull downs
-10 banded face pulls
Then 3 rounds
5 negative push ups
3 long jumps
1 minute v sit
Strength
Bench press work up to 5 reps at 70% of your heavy 2
Or hit a heavy 7
Conditioning ABAC
A-AMRAP3
5/5 db snatches 50/35
5 aussie push ups
B-Every 90 seconds x 3
5 bench presses 75%
C-Bench press max reps at 80%
D--Tabata push ups
Tabata bench dips
Tabata barbell curls
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
