Warm up
3 rounds
40 seconds Double under practice
20 second rest
40 second hollow hold 20 second rest
40 second Superman hold
20 second rest
40 second pistol squat practice
20 second rest
Conditioning
5 rounds for time
40 double unders
30 hollow rocks
20 kb high swings
10 leg raise with hip lift
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...
Hyrox 1 mile run Then 5 rounds 5 burpees 50 ft bear walk 5 burpees 40 ft seated rope pull 225/180 5 burpees 30 double db thrusters...
Warm Up Worlds Greatest Stretch 30 Seconds Of Each Wall Facing Squat Hold Active Hang Cat Cow CONDITIONING WorK 1:30 Rest 30 Seconds 3...
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