8/10/23 back squat x 6

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

Warm up 1 minute plank Then 4 rounds 5 barbell rows-Increase weight each round 5 v ups with a 3 second pause at the top 5 hand release push ups with 5 second negatives Strength Bench press-zbuild a he