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1/2/25

Updated: Jan 3, 2025

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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4/18/23 strict press 10 x 3

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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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