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 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
