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12/10/24

WARM UP

3 Rounds

40 Second Row

20 Second Rest

40 Second Inch Worm Pushhps

20 Second Rest


STRENGTH

StrictPress Heavy 5

Then 3x3

CONDITIONING

2 Rounds

0:00 - 5:00

For Time - 5 Min Cap

21-15-9

Double DB Clean+Peess 35s/20s

Cal Ski

5:00-8:00 - Rest

8:00 - 13:00

For Time - 5 Min Cap

21-15-9

Dips

Cal Row

13:00-15:00-Rest

 
 
 

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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...

 
 
 
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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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