Warm up
1/4 mile run
7 barbell deadlifts
7 front squats
7 barbell rows
Strength-Power clean- build a heavy 7
Conditioning
600 meter run
6 power cleans
12 ring push ups
Then 2 rounds
500 meter run
5 power cleans
10 ring push ups
Then 3 rounds
400 meter run
4 power cleans
8 ring push ups
Then 4 rounds
300 meter run
3 power cleans
6 ring push ups
Then 5 rounds
200 meter run
2 power cleans
4 ring push ups
Then 6 rounds
100 meter run
1 power clean
1 ring push up
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
