Warm up
6 mins easy constant run
then, 2 rounds of
10 walking lunges
5 Hindu Push up
Leg Work
4 sets:
10 Bulgarian Split Squats (Left)* with barbell
10 Bulgarian Split Squats (Right)*
5 Strict HSPU or practice 30 secs Hand stand hold
Giant sets
4 Sets of
3 Strict (Weighted) Pull Up:
3 Wall walk
Cooling down (optional)
6 mins easy constant Run
METCON
Warm up
2 mins of single unders
Then 2 rounds of
5/5 Cossack squat
5 Pausing back squat
10 Kipping
10 GHD sit up
Back Squat
3-3-3-3-3
– at around 85-90% of 1 RM
Conditioning
AMRAP 12 min for Time [Adv | Int | Basic]
8 Toes to Bar | knee to chest | Ab mat sit up
12 Wall ball (9/7 kg) | (7/5 kg) | Medball thruster
30 Double Unders | 60 singles | 30 Jumping jack