Warm up
Two minute row 30 second hollow hold
20 squats
10 inch worm push-ups
Strength
Barbell row 3x4
20s
-close grip bench press, (do 90% of your regular bench press 20 rep number)
-back squat
-strict press
Conditioning
3 rounds for time
20 wall ball
10/10 single arm row 50/35
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 Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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