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 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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