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
Warm 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...
2/18/25WARM UP 1 Minute Row 30/30 Second Side Plank 30 Sec Active Hang 10 DB Skull Crushers 10 DB Bench Presses 5 Negative Chin Ups STRENGTH 4...
2/17/25WARM UP World Greatest Stretch 10 sec Wall Facing Squat 3/3 Cossac Squats 3/3 Single Leg Deadlifts 30/30 Second Single Leg Hip Bridge...
What is the weight John.!