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1/21/25

WARM UP

Worlds Greatest Stretch

3 Rounds

10 Barbell Strict Presses

10 Second Active Hang - Under hand Grip

10 Dips

10 Barbell Curls


STRENGTH

3 Rounds

7 Chin Ups - Profession or Add Weight

7/5 Cal Row- ForTime

7 Strict Presses - Building Weight

7/5 Cal Ski,- For Time


CONDITIONING

3 Rounds

0:00 • 2:00

15/12 Cal Ski

IRT Alternating DB Clean + Presses 35/20

2:00-3:00 - Rest

3.00-5:00

Max Calorie Bike

5:00-6:00 - Rest

 
 
 

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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

 
 
 

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