Updated: Oct 10, 2024
WARM UP
Worlds Greatest Stretch
10 Rear Delt Fly"S
30 Second Plank
10 Goblet Squats
5. Negative Push Ups
5/5 Split Squats
STRENGTH
GIANT SET
Build Heavy 8s
For Each Movement
Bench Press
Single Arm Row
KR/DB Front Rack Reverse Lunges 8/8
THEN
A- B-A
A - In 2 Minutes 10(5/4) Reverse Lunges
IRT Max Front Squats
B-Every Other Minute x3
5 Bench Presses
5/5 Single Amm Rows
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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