Warm up
1 minute row
30/30 second side plank
10/10 single leg deadlifts
5 inch worm push ups
Strength
Deadlift 1x4
Bench press 3x4
20s
Db front squat
Underhand grip row
Db push press
Close grip bench press
Extra credit
Incline db bench 3x12-15
Superset with
100 meter farmers carry as heavy as possible
15 reverse hyper
10 GHD sit ups
10 leg curls
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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