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1/16/25

WARM UP

Worlds Greatest Stretch

10 Rear delt flys

10 Goblet Squats

10 Inch worm Pushups


STRENGTH

Емом7

| Cluster - Building Sets


7 Rounds

1/1 Pistol Squats Progression

3 DB Strict Presses - Building Sets

5 Pull ups- Progression or Weighted


3 Rounds

20 Barbell Rows 75/53

10 DB Hammer Curls - Light

20 Barbell Strict Presses 75/53

50 FT Burpee Broad Jumps

 
 
 

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4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
5/16

Murph-Test run Rx+ solo with a vest Rx solo Scaled I go you go with a partner 1 mile run Then 100 pull ups 200 push ups 300 squats Then 1 mile run

 
 
 

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