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Strength

Strict press-1x5 with pause at the top

1x20

Then build a heavy 3

Then 3x1


3 Rounds

10 Pull ups

10 barbell curls

20 ft forward bear walk

20 ft reverse bear walk


Conditioning

Mixed tabata

Kb high pulls

Dips

 
 
 

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4/18/23 strict press 10 x 3

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...

 
 
 
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rx-Reverse Delta Scaled-Straight 45 minute cap Rounds-5-4-3-2-1 Run or row 200-400-600-800-1000 m Med ball sit ups 5-10-15-20-25 Russian twists 5/5-10/10-15/15-20/20-25/25

 
 
 

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