Warm up
25 kb swings
Then
3 rounds
5 pistol squats
5 high jumps
5 inch worm push ups
Strength
Push press-Build a heavy 2
Conditioning
5 rounds for time
9 cal row
7 burpees
5 box jumps 30/24
3/3 pistol squats
1 push press
Accessory
3 rounds
8 Seated strict press
30 second handstand hold
10 Rear delt flys
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 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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