Warm up
300 meter run
3 inch worm push ups with spider stretch
3x3 position single leg deadlifts for each leg
6/6 reverse lunges
Conditioning - Delta format
1 round
5 devils presses
5/5 front rack reverse lunges
500 m run
2 rounds
4 devils presses
4/4 front rack reverse lunges
400 meter run
3 rounds
3 devils presses
3/3 reverse linges
300 meter run
Continue down to 1-1/1-100
Warm up 10 minutes mixed cardio World’s greatest stretch Conditioning Mixed Tabata Mountain climber with sliders Gorilla rows Calorie bike Rear delt flys
WARM UP Worlds Greatest Stretch Then 2 Rounds 1 Min Bike 1 Min SKi Then 30 See L-Sit 30/30 Sec Split Squat Hold STRENGTH Bulgarian Split Squat → Heavy 5/5 Then 5x3/3 Weighten Dips → Heavy 10 Then 5x7
ENDURANCE Delta 1 round 75 double unders 50 high swings 35/25 25 incline leg raises 2 rounds 60 double unders 40 high swings 35/25 20 incline leg raises 3 rounds 45 double unders 30 high swings 35/25
