Warm up
100 meter farmers carry
30/30 second side plank
10/10 single leg deadlifts
Then 3 rounds of
5 push ups
10 kb swings
Strength
Deadlift-Build a heavy 6
Conditioning
50-40-30-20-10
Mountain climbing push ups
50-40-30-20-10 Sit ups
5-4-3-2-1 deadlifts
Accessory
Barbell row 3x10
Reverse hyper 3x15
Hollow hold 2 minutes
Warm up 5 minute mixed cardio 80-90% Circuit A-B-A-B A-AMRAP3 7 wall ball 7 db hammer curls Rest 1 minute B-AMRAP3 7 kb high pulls 7 dips Extra credit 3 rounds 10 rear delt flys 20/20 second side plan
warm up 10 minutes mixed cardio 70-80% max heart rate Conditioning 1/2 mile run Then Delta 1x 10 cal row 5 burpee box jumps 2x 8 cal row 4 burpes box jumps 3x 6 cal row 3 burpee box jumps 4x 4 cal row
Warm up One minute handstand hold One minute bike three wall walks 30 second active hang Strength shoulder to overhead-EMOM5 three reps add weight each round Close grip bench press, build a heavy foot
