Warm up
1 minute row
1 minute plank
Then
3 rounds of
5 burpees
5/5 single arm rows
100 meter run
Strength
Close grip bench-Build a heavy 6
Conditioning
3 rounds
200 meter run
4 Close grip bench presses
8 DB snatches
4 rounds
150 meter run
3 close grip bench
6 DB snatches
5 rounds
100 meter run
2 Close grip bench
4 DB snatches
6 rounds
50 meter run
1 Close grip bench
2 DB snatches
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
