WARM UP
I minute Row
30 Second Handstand Hold
3 Rounds
5 Inch worm Push ups
10 Cal ski
15 HammerCurls
STRENGTH
Strict Press- Heavy 9
12/12 Single Arm Rows After Each Set
CONDITIONING
A-B-C-A-B
A-In 2 minntes
100 M Farmer Carry
IRT Max Meter Row
B-In 2 Minutes
Max Cal Bike
C-5 Strict Presses
* Round 3 Max Repps
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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