John McGuireJan 221 min1/23/24Warm up EMOM5 Bike or row 45 seconds slow 15 seconds fast ENDURANCE Delta format 1 round 50 double unders 30 v ups strict c2b pull ups 2...
John McGuireJan 211 min1/22/24 bench pressWarm up 1 minute plank 10/10 alternating kb row 10 wall facing squats 10 knees to chest Strength Bench press 3x4 20sUnder hand grip row...
John McGuireJan 191 min1/20/24 deadliftWarm up 2 minute row 30 seconds side plank each side 5 inch worm push ups 10 barbell thrusters 15 barbell RDLs Strength Deadlift 1x4...
John McGuireJan 191 min1/19/24Warm up 5 minute single cardio focus Circuit AMRAP20 5 hanging knees to chest 10 mee ball hang squat clean + wall ball 15 med ball deadlifts