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1/14/25

Updated: Jan 15, 2025

WARM UP

Worlds Greatest Stretch

10 kb deadlifts

10/10 alt kb rows

10 inch worm push ups

10 kb swings


STRENGTH

7 Rounds

1 Rope Climb - Progress to legless

2/2 Lateral lunges - Light

3 Close Grip Bonch Presses- Bunbting Sets


CONDITIONING

Tabata - Alternating KB Snatches

Tabata - Bench Presses 95/73

Tabata - KB High Pulls

Tabata - Dips

 
 
 

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TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 
1/17

Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

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