Warm up
5 minute single cardio focus
30 second active hang
30 second L sit
30 second active banded squat hold
Conditioning
25 rounds for time
30 minute cap
6 pull ups
4 ring dips
2/2 Bulgarian split squat 95/65 (back rack)
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 3 rounds 1 minute of each Ski Bike row Conditioning 3 rounds 1 minute of each No rest between movements Double dumbbell, clean...
Warm up World’s greatest stretch 15 floor to overheads 15 air squats 15 barbell clean and presses 30 second active hang 20 second L sit...
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