10/18/22John McGuireOct 17, 20221 min readABABAA-1/2 mile run for timeB-Busy work-6 minutes1-3 roundsLeg/ arm raise plank variation 30 sessions 8-12 barbell curls8-12 tricep extension
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...
5/14/25Warm up dynamic movements Endurance Scaled one round RX two rounds RX +2 rounds plus hyrox For total meters Four minute ski One minute...
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...
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