Warm up
1 minute row
30 second handstand hold
5/5 single leg deadlifts
5 inch worm push ups
Strength
Push press-Build a heavy 4
Deadlift-Build a heavy 2
Conditioning ABAC
A-For Time 3 minute cap
10-8-6-4-2 kb swings 53/35
5/5-4/4-3/3-2/2-1/1 Single arm kb rows
B-EMOM3
2 push presses
C-2 rounds
50 meter Singgle arm overhead carry 53/35
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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