Warm up
2 minute row
30 second handstand hold
30 second pistol squat hold
Strength
Barbell row 3x4
20s
Bench press
Front squat
Strict press
Conditioning
Jackie
For time
Goal 6-10 minutes
1000 meter row
50 barbell thhrusters 45/33
30 pull ups
Warm up 45 seconds of each Goblet squat hold Side plank-each side Conditioning Spend 90 seconds at each station Rest 30 seconds between...
WARM UP Words Greatest Stretch 5 Cat Cows 5 Floor Wipers 5 Goblet Squats 5/5 Single Arm Rows STRENGTH KBClusters- Heavy 8 Progress to...
WARM We 100 M Jog Worlds Greatest Stretch 100 M Run ENDURANCE AMRAP40 Partrer A-400 M Run- Timer Parner B-20 KB High Pulls + Max Cal Ski...
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