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1/9/24

WARM UP

Worlds Greatest Stretch

30 Seconds Of Bach

GobletSquat Mold

Plank

Split Squat Hold

Side Plank Hold


Strength

Every, 90 Seconds x5

2 Thrusters Building Sets

* No rack


6 Rounds

5 Close Grip Bench Presses building sets

10 DB skull crushers- Light

5/5 Bulgarian Split Squats -building Sets

25 FT Rope Shed Pull - Heam

5/5 Single Arm Row - Building Sets

10 DB Curls- Light

 
 
 

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4/18/23 strict press 10 x 3

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...

 
 
 
12/6/25

Choose Hyrox or strength Hyrox 800 m sprint 400 m row or ski-Mod pace Reduce the sprint by 100 m each round Reduce the row or ski 50 m each round Strength Pull ups-1 set of max reps Then Multiply that

 
 
 

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