Warm up
3 Rounds
10 bird dogs
10 super mans
10s spiderman stretch (:05 each side) {4:00}
3 Rounds
4 inch worms
10 soldier kicks
10 sea turtles
{7:00}
4 Rounds
:30 Deficit squats (light to moderate weight)
:30 Rest
{12:00}
Strength/Conditioning Blend 1
10 rounds For time (12:00 limit)
3 pull ups
6 chest to floor push ups
9 sit ups
Then rest for 3:00
{25:00}
Strength/Conditioning Blend 2
10 rounds For time (12:00 limit)
3 handstand push ups
6 barbell bentover rows
9 Deficit Sumo squats ::heavy:: (95/70)(70/55)(55/35)
{42:00}
Strength/Conditioning Blend 3
8:00 Max Rounds
25 m sled pull (heavy/moderate)
75 m back pedal
{55:00}