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12/15/22

Warm up

5 inch worm push ups

10 cal bike

15 sec dead hang

20 sit ups

25 second active hang

30 second handstand hold


Grinder

AMRAP30

3 handstand push ups

3 chest 2 bar pull ups

3 box jump overs 24/20

9/7 cal bike


Strength

Strict press-Heavy 6


 
 
 

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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...

 
 
 
11/18/25

Bench press-1x5 with a pause, 1x20 empty bar Then build a heavy 5 Then 3x3 3 Rounds-Building sets 7 chin ups or on the hand grip Australian push-ups 10/10 single arm bench press 7 chin ups 15 hand rel

 
 
 

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