MONDAY: Strength focus on pressing and rowing. Long workout with T2B and wall balls, will challenge your capacity to work.
TUESDAY: Unilateral leg work to start off. Tempo handstand work in the skills. You will need to go fast in the workout, deadlifts and bodyweight work.
WEDNESDAY: Lots of hang squat cleans today. Accessory movements in skills. The workout is similar to an old Open workout. Skipping and thrusters.
THURSDAY: Building a strong upper body. New movements in skills. Short bursts of work in the conditioning, keep it simple and move quickly.
FRIDAY: Run to start & end the session. In between there will be burpees, snatches and pull ups.