WARM UP
1 Minute Row
30/30 Second Side Plank
30 Sec Active Hang
10 DB Skull Crushers
10 DB Bench Presses
5 Negative Chin Ups
STRENGTH
4 Rounds
4 Incline Bench Presses
15 Dips
4/4 Single Arm Landmine Rows
15 Wall Sit DB Curls
CONDITIONING
Tabata Double or Single Unders
Tabata - Chin ups
Tabata - Cal Bike
Tabata - Hand Release Push ups
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 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...
Warm up World’s greatest stretch Dynamic movements Endurance For Time 1000 m run 50/40 cal bike 1000 m row 1000 m run 50/40 cal bike 1000...
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