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6/23

Strict press-heavy 9

Then fire Set 1 X 20


Five rounds-building sets

5 pull-ups pow

5 barbell curls

5/5 bottoms up presses

5 overhead dumbbell tricep extensions


Condition

Mixed Tabata

Ball slams

Double or single unders

 
 
 

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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...

 
 
 
6/22

Back squat-Heavy 9 Then-Fire set 1x20 5 rounds-Building sets 5 heel elevated goblet squats 5 good mornings *Accumulate 300/200 ft sled drag Throughout 5 rounds Conditioning 8 minute cap 100 (50/50) si

 
 
 
6/20

Rx-Delta Scales-Straight 1 round 40 wall ball 400 m row 800 m run (1/2 mile) 2 rounds 30 wall ball 300 m row 600 m run 3 rounds 20 wall ball 200 m row 400 m run 4 rounds 10 wall ball 100 m row 200 m r

 
 
 

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