Warm up
1 minute row
15 banded lat pull downs
15 banded face pulls
15 sec active hang
10 inch worm push ups
Then
3x3 negatove pull ups
3x5 negative ring dips
Conditioning
AMRAP15
3 chest 2 bar pull ups Rx+ has to be unbroken
6 burpees
9 back squats (No rack) 95/65
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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