a) warm up 4min
3 sets
45“on/15“off
bike
sumo squat stretch
b) backsquat 16min
6 sets
4 reps >78%
c) conditioning 12min
3 rounds
for total reps
amrap 3min
30/20cal bike
max db box step overs 25/15
3min rest
a) warm up 10min
2 rounds
400m run
5 down ups
10 ring rows
5 sumo squat stretch
10 kb deadlifts
5 handwalk + push ups
b) conditiioning 25-30min
“Schmalls”
for time
800m run
then
2 rounds of
50 burpees
40 pull ups
30 pistols
20 swings 24/16
10 handstand push ups
a) warm up 10min
2 sets
30""on/10""off
instep stretch + rotation
down dog & seal
into
2 rounds
15/10cal row
10 ring rows
5 hang power snatches (unloaded bar)
10 v-ups
5 overhead squats (unloaded bar)
b) conditioning 35min
for time
100/75cal row
into
3 rounds
30 pull ups
30 power snatches 40/30
into
3 rounds
30 toes to bar
30 overhead squats 40/30
into
100/75cal row
scale jumping pull ups, ring rows, knee raises, frontsquats
a) warm up 5min
3 sets
40""on/10""off
bike
handwalk + push up
b) primer 7min
3 sets
teams of two
as a relay
30""on/15""off
tempo benchpress (5sec down)
side plank raises/side
c) bench press 14min
5 sets
5 bench press >70%
d) conditioning 15min
4 rounds
for max reps
1min bike
1min push ups
1min sit ups
1min rest
