Warm up
1 minute bike
Greatest stretch ever
10 pvc pass through s
10 pvc overheads sweet
Then
warm up
Strength
Hang squat snatch 5x3, increase, weight, each round, start with empty barbell
Front squats-Build a heavy 6
Then
3 sets of 3
Set 3-Perform 3 drop sets, 20+30% each drop
Perform max reps each time
Conditioning
ANGIE
100 Pull up
100 push-ups
100 sit ups 100 squats
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 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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