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 heavy 2
Conditioning
15-12-9-6-3
Cal bike
Db bench press 50s/35s
Left arm db row 50s/35s
Right arm db row
Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...
WARM UP Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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