Warm up
1 minute bike
30 second wall sit
30 second handstand hold
1 minute row
Strength
Back squat 3x4
Then
Strict press 1x20
Deadlift 1x20
Conditioning
100/100 step ups for time 24/20 inch box, 1 db 35/20
*penalty
Emom death by strict handstand push up (1 in min 1, 2 in min 2, etc...)
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 2 minute row 1 minute plank 2 minute ski 1 minute squat hold HYROX Staggered I go you go Partner A Partner B This is 1 full round...
WARM UP 1 Minute Plank 1 Minute Lateral Split Practice 1/1 Minute Forward Split Practice 1 Minute Hang CONDITIONING 3-Rounds Work 1...
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