A. Skill wod
4 Quality rnds of
10-20mt Handstand Walk
30mt Heavy Farmer walk
B. Strength
1. Using a medium to heavy weight 2 rm Split jerk focus on speed and do 4 sets
2. Strict Press find your 3 rm max (after each set do some pull apart bands, rest as needed)
C. Interval Conditioning
On every 4 minutes 100-750mt Row x 4-5 rnds
D. Core
4 rnds of
1.weighted hyperextensions x 8-10 reps
2. weighted 20 sec hold Hollow holds
4 Quality rnds of
10-20mt Handstand Walk
30mt Heavy Farmer walk
B. Strength
1. Using a medium to heavy weight 2 rm Split jerk focus on speed and do 4 sets
2. Strict Press find your 3 rm max (after each set do some pull apart bands, rest as needed)
C. Interval Conditioning
On every 4 minutes 100-750mt Row x 4-5 rnds
D. Core
4 rnds of
1.weighted hyperextensions x 8-10 reps
2. weighted 20 sec hold Hollow holds
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