Warm-up: Ladder Drills Conditioning: 3 Rounds, 1min per movement KB Round the World (30sec clock-wise, 30sec counter clock-wise) KB Figure 8’s KB Swing (KB snatch if you got it) KB Goblet Squat You will really need to work the edges of the handle on the worlds and 8’s. Core: 1a) 4×30 Leg Raise 1b) 4×30...Read More

Strength: 1a) 6×2 6″ Block Dead Lifts, @ 85% 1b) 6xME Ring Push-ups Warm-up with 3×2 first on the Dead Lifts. 20min time limit Conditioning: 5 Rounds 150m Run 10 Pull-ups 10 Dead Lifts, 185#(125#) Go fast! If you got Chest 2 Bar pull-ups do them! 20min time limitRead More