1. Warm Up

800m run

 

then...

 

10’-15’ Agility ladder warm up

 

2. Sled Push

3x150ft 

*must turn around every 50ft

 

3. Conditioning (18’ Time cap)

5 rounds for time

50ft handstand walk

10 deadlifts 225/155

50 double unders

 

4. Accessory Work

3 super sets

30m double kettlebell front rack lunge

12 ab roll outs

8 single leg banded hammy curl with pause

 

{Weightlifting}

 

1. Clean

Hi-hang clean + hang clean x 5 sets

 

2. Clean pull

5x3 @100%-105%

 

3. Back Squat

5x3 tempo back squat 3-2-0-0

 

4. Banded kettlebell swings

3x25 unbroken

 

 

4. Accessory Work

3x12-15 beck extensions with barbell on back

superset with

60” weighted plank