Warm up
2 minute row
30 seconds side plank each side
5 inch worm push ups
10 barbell thrusters
15 barbell RDLs
Strength
Deadlift 1x4
Then 20s
DB bench press
DBL DB row
DBL DB push press
Conditioning
14.1
AMRAP10
30 double unders
15 power snatches 75/55
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...
Warm up dynamic movements Endurance Scaled one round RX two rounds RX +2 rounds plus hyrox For total meters Four minute ski One minute...
Warm up World’s greatest stretch Down dog Couch Pigeon Two rounds Two minutes double under practice 100 m walking lunges Strength Four...
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