Warm up
1 minute bike
Greatest stretch ever
Then
5 barbell romainian deadlifts
5 barbell rows
5 power cleans into front squats
5 back squats
Strength
Hang squat clean-3EMOM6 3 reps, increase weight each round
Back squat-Build a heavy 4
Push ups-1 min max reps
Conditioning ABAC
A-3 rounds for time
7 double kb cleans
7 toes 2 bar-Kipling 👍
B-Every 90 seconds x 3
2 back squats
70% 1 min max push ups
C-21-15-9
Split squats 21/21-15/15-9/9
Burpees
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
