11/16/23John McGuireNov 15, 20231 min readWarm up 10 minutes mixed cardioConditioning 21-15-9Back squat (rack less, 5 burpee penalty for bailing or dropping the bar)Burpee box jumps*1 seated, legless rope climb after each round
4/18/23 strict press 10 x 3Warm 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...
5/14/25Warm up dynamic movements Endurance Scaled one round RX two rounds RX +2 rounds plus hyrox For total meters Four minute ski One minute...
5/13/25Warm up World’s greatest stretch Down dog Couch Pigeon Two rounds Two minutes double under practice 100 m walking lunges Strength Four...
What is the weight John.!