Warmup 5 min
10-15 min of handstand technique/drills
Use boxes/walk up the wall/facing the wall/No wall.
30:15 3 sets 2 laps
Rowers
Medicine ball pick up over shoulder
Hand stands/walks
Lunge slams Battle ropes
DB snatches
A-Jumps banded
Renegade rows 40/25
KB swings
Core burnout: 7min
3-4 movements
Abs timer if needed: 30:10
Coaches choice
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between