12/13/24John McGuireDec 12, 20241 min readWARM uP2 Minntes of enchRowBikeSkiCONDITIONINGWork 1 minuteRest 30 Seconds3 RoundsRenegade fush ups 25s/15sBike - BackwardsBalboasHammer curlsRomanian deadlifts
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...
5/19Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups
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