Warm up
1 minute plank
1 minute row
5 tempo push ups
10 rear delt flys
15 kb swings
20 kb goblet squats
Strength
Bench press 3x4
Barbell row 1x20
Strict press 1x20
Back squat 1x20
Conditioning
10-9-8-7-6-5-4-3-2-1
8 minute cap rx 53s/35s
Double kb cleans (from the floor)
Double kb bridge presses
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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