Warm up
3 rounds of Cindy
5 pull ups
10 pushes
15 squats
workout 1-AMRAP15
3 muscle ups or 3 burpee pull ups
6 box jump overs 24/20
9/6 cal bike
Workout 2
Build a heavy 6
Close grip bench press
Underhand grip barbell row
Workout 3
4 rounds
3 close grip bench presses
3 underhand grip rows
6 med ball leg raises
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 World’s greatest stretch Down dog Couch Pigeon Two rounds Two minutes double under practice 100 m walking lunges Strength Four...
Warm 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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