10/11/22John McGuireOct 10, 20221 min readUpdated: Oct 11, 20222 roundsEach for time400 m run20/14 cal bike400 m runRest 6 minutesbusy Work2-3 rounds 10 reverse curls 10 (5/5) windmills 10 hammer curls 30 second handstand hold
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...
5/145 rounds-building sets 3 deadlifts 5 push presses 7/7 front rack reverse lunges AMRAP12 7 strict hanging leg raises 7 barbell curls 7 db seated good mornings 7 pause, push-ups (five second pause at th
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