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1/2/25

Writer: John McGuireJohn McGuire
Jan 11 min read

Updated: Jan 3

Warm up

World’s greatest stretch

30 second goblet squat hold 30 second dead hang

30 second handstand hold

30 second Active hang Three rounds of

5 inchworm push-ups

5/5 goblet reverse lunges

5 supine rows


Strength EMOM5

2 thrusters-building sets


5 rounds

Max strict pull ups

10 hammer curls-Light

8 DB strict presses-Building sets

25 banded tricep kick downs-Light

10 rear delt flys-Light

8 back squats-Building sets

15 heel elevated goblet squats-Light

 
 
 

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