Warm up
2 minute bike
Greatest stretch
5 wall facing squats
Strength
Emom5
3 hang squat cleans-start with a barbell increase weight each round
Back squat-Build a heavy 6
Conditioning ABAC
A-AMRAP4
5 pull ups
10 push ups
B-Emom3
3 back squats
C-3 rounds for time
15 v ups
12 kb high pulls rx 53/35
9 kb thrusters
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...
Warm up Worlds greatest stretch 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...
Warm up World’s greatest stretch Dynamic movements Endurance For Time 1000 m run 50/40 cal bike 1000 m row 1000 m run 50/40 cal bike 1000...
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