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...
5/13/25Warm up World’s greatest stretch Down dog Couch Pigeon Two rounds Two minutes double under practice 100 m walking lunges Strength Four...
5/12/25Warm up Hyrox and Murph prep-1/4 mile run 2 minute row 30 second handstand hold Then 3 Rounds 5/5 Bottoms up presses 5/5 Single leg...
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