Warm up
1 minute plank
1 minute row
5 inch worm push ups
1 minute bike
Strength
Bench press 3x4
20s
Underhand grip barbell row
DB front squat
Db strict press
Conditioning
15-10-5
Burpees
Alternating kb row 53/35 {L+R=1)
30-20-10
Hand release push ups
Cal row
45-30-15
Push ups
Kb swings
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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