Warm up
20/14 cal bike
30/21 cal row
Strength
Bench press-Heavy 2
Conditioning
3 rounds
0-2 2 min max cal row
2:30 1 bench press
3-5 2 min max cal bike
5:30 1 minute hollow hold
Accessory
3 rounds
10 Cuban presses
10 pinch presses
10 barbell curls
Oly WOD
EMOM5
3 push jerks
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 dynamic movements Endurance Scaled one round RX two rounds RX +2 rounds plus hyrox For total meters Four minute ski One minute...
Warm up World’s greatest stretch Down dog Couch Pigeon Two rounds Two minutes double under practice 100 m walking lunges Strength Four...
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