10/15/24John McGuireOct 14, 20241 min readWARM UP| MinuTe RowWorks Grentest Stretch30 Seconds Of EachActive HangPlank with Alternating Leg RaisesSupermanCONDITIONINGMIXED TABATAStrict Pull Ups / Ring RowsCal BikeDipsFloor To Overheads 45/25Hollow Rocks/ HoldBurpees
WARM UP| MinuTe RowWorks Grentest Stretch30 Seconds Of EachActive HangPlank with Alternating Leg RaisesSupermanCONDITIONINGMIXED TABATAStrict Pull Ups / Ring RowsCal BikeDipsFloor To Overheads 45/25Hollow Rocks/ HoldBurpees
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...
2/18/25WARM UP 1 Minute Row 30/30 Second Side Plank 30 Sec Active Hang 10 DB Skull Crushers 10 DB Bench Presses 5 Negative Chin Ups STRENGTH 4...
2/17/25WARM UP World Greatest Stretch 10 sec Wall Facing Squat 3/3 Cossac Squats 3/3 Single Leg Deadlifts 30/30 Second Single Leg Hip Bridge...
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