Warm up
20 box jumps (use a slightly lower box then usual)
Then
3 rounds
5 push ups
7 cal bike
9 cal row
Strength
Push press-Build a heavy 6
Conditioning
EMOM21
Min 1-12/9 cal bike
Min 2-8/8 single arm rows (as heavy as possible without breaking form)
Min 3-3 push presses
Accessory
3-5 rounds
10 rear delt flys
10 db curls
10 lateral raises
10 hammer curls
Oly wod
Emom7
2 push jerks
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...
Warm up 30 second hollow hold-Day 3 of the challenge 1 minute of each Row Bike Ski Conditioning 3 rounds in two minutes 10/7 cal row IRT...
Warm up World’s greatest stretch 30 second goblet squat hold 30 second dead hang 30 second handstand hold 30 second Active hang Three...
Comments