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 1 minute row 30 second handstand hold Then 3 rounds 1 wall walk 3 weighted or negative pull ups-Add weight each round 5/5 Cossack squats Strength Strict press- uild a heavy 4 Strict pull ups-1
Warm up 5 minutes single cardio 80% max heart rate Then 30 second dead hang 10 v ups 10 second L hang Strength Strict toes to bar-1 minute max reps Conditioning-Delta 3 rounds Min 1-100 meter run Min
Warm up 3 second handstand hold 1 minute row Then 4 rounds increase weight each round 3 power snatches 3 overhead squats Strength Power clean-build a heavy 6 Conditioning 5 rounds for time 9 bar over
