Warm up
100 meter farmers carry-Light
20 ft bear walk
20 ft walking lunges
100 ft farmers carry-Heavy
Strength
Deadlift-Build a heavy 2
Conditioning
60 (30/30) Alternating kb clean and presses 53/35
*Even minute (including 0) 10 air squats
*Odd minute 10 v ups
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
