Warm up
1 minutes plank
1/4 mile run
10 inch worm push ups
Strength
Bench press-Build a heavy 6
Conditioning
4 Rounds
0:00 1/4 mile run for time
3:00 2 x 3 bench presses + 15 barbell curls
6:00 repeat
Accessory
Incline db bpinch press 3x15
5 x 20 push ups
Extra mile
Run an extra mile
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
