500m row or 400m run
Then 2 rounds of
2 mins of hand switch KB swings
30 sec rest
2 mins of KB clean to press (switch sides at 1 min)
30 sec rest
2 mins of KB squat cleans
30 sec rest
2 mins of KB uneven pushups (switch sides at 1 min)
30 sec rest
500m row or 400m run
Ab finisher:
50 flutter kicks
40 situps
30 sec extended plank hold
20 prone swimmers
10 V ups
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
