WARM UP
1 Minute Row
20 second Handstand Hold
300 Meter Run
40 Second Active Hang
STRENGTH GIANT SET
Strict Press-Heavy 5
Chin up - Heavy 5 or Appropriate Scale
100 Sprint - For Time
CONDITIONING
A -B-A-C-A
A-400 M Run For Time
B-3 Rounds
3 Strict Presses
3 Chin-ups
C-5 Rounds
10/10 Alternating KB Rows
3 Wall Walks
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 1 minute row 1 minute bike 10 kb clusters with a pause at top and bottom 10 push ups 100 ft walking...
Warm up 200 Meter run 5 inch worm push ups 10 KB deadlifts 10 KB goblet squats 10 swings Conditioning 2 Rounds 0:00-6:00 300 M Run or...
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