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...
6/24I go you go 5x 200 m runs each 5x 200 m rows each 5x 200 m runs each 5x 200 m ski each 5x 200 m runs each
6/23Strict press-heavy 9 Then fire Set 1 X 20 Five rounds-building sets 5 pull-ups pow 5 barbell curls 5/5 bottoms up presses 5 overhead dumbbell tricep extensions Condition Mixed Tabata Ball slams Double
What is the weight John.!