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6/15/23 push press x 6

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

 
 
 

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Back squat- 1x5 with a pause 1x20 empty bar Build a heavy3 Then 3x1@90-100% 2-4 rounds 500 m row 20 double kettlebell deadlifts 100 m farmers carry 1 minute sprint on bike at high resistance (20+)

 
 
 

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