Warm up
1 minute handstand hold
1 minute row
5 banded goblet squats
5 inch worm push ups
5/5 single arm rows
Strength
Push press build a heavy 6
Conditioning
IGOUGO
15/12-12/12-9/9-6/6-3/4 double db thrusters 50s/35s
15/12-12/12-9/9-6/6-3/4 Calorie row
15/12-12/12-9/9-6/6-3/4 1/2 burpees
15/12-12/12-9/9-6/6-3/4 Double db hang cleans
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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