1/4/24John McGuireJan 3, 20241 min readWarm up 10 minutes mixed cardioConditioning 21-18-15-12-9-6-3Push ups1/2 bupees (push up + wip your legs under then back out and lie down) don't stand upBox jumps 24/20Chin ups
4/18/23 strict press 10 x 3Warm 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...
3/14DEKA/ DEKA MILE test run 30 REVERSE LUNGE 53/35 500M ROW 20 BOX STEP OVER 25 MED BALL SIT-UP 500M SKI ERG 100M DB FARMERS CARRY 60s/40s 25CAL LADDER 20 ALTERNATING KB CLEANS 70/50 300 ft SLED PUSH/PUL
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