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Strength

Five rounds building sets

9/9 deficit Bulgarian split squats

9 incline, dumbbell bench press

9/9 single arm rows


Conditioning

Three rounds for Time

30 Heel elevated goblet squats

40 kettlebell Clean n presses

50 feet broad jumps

 
 
 

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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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Endurance Part 1 Four rounds Run bike row or ski Moderate two minutes Sprint 90 seconds Slow 90 seconds Part 2 Three rounds 45 seconds work 15 seconds rest Side plank left Side plank, right Flutter

 
 
 

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