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
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Warm up Worlds greatest stretch 1 minute row 1 minute bike 10 kb clusters with a pause at top and bottom 10 push ups 100 ft walking...
Warm up 200 Meter run 5 inch worm push ups 10 KB deadlifts 10 KB goblet squats 10 swings Conditioning 2 Rounds 0:00-6:00 300 M Run or...
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