Warm up
10 pvc pass through
10 overhead squats
Burgenor warm up
Strength
EMOM5
2 hang squat cleans-Building sets
7 Rounds
3/3 pistol squats
5 bench presses
Max pull ups or Aussie push ups
Extra
3 rounds
12/12 single arm pull downs
8 heel elevated goblet squats
4 wall walks
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 1 minute row 1 minute bike 10 kb clusters with a pause at top and bottom 10 push ups 100 ft walking...
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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