Warm up
3 rounds
10 kb swings (increase weight each round)
20/20 second side plank (Raise top leg)
30 second banded goblet squat hold
Strength
Deadlift-Build a heavy 1
Conditioning Rx 44/25
10/10 alternating reverse lunges 44/25 Front rack
20 kb over burpees
30 (15/15) alternating kb clean n presses 44/25
20 kb over burpees
10/10 alternating reverse lunges 44/25 Front rack
Extra credit
Reverse hyper extension 3x15
Russian twist 3x30 seconds
Barbell curls 3x15
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
