Warm up/
1 minute bike
Then
5 rounds
3 tempo ring dips
6 hang squat cleans
9/6 cal bike
Conditioning
Karen CFT 150 wall ball 20/14 10 minute cap
Accessory
4 rounds
8 Barbell curls
8 Barbell skull crushers
4 rounds
10 reverse curls
8 db skull crushers
4 rounds
10 db hammer curls
30 banded tricep extensions
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→Pre Warm Up- 1 Mile Run WARM UP Dynamic Movements - High Knees Butt kicks Side shuffles Кareola Intervals-Run, Bike, Row or Ski...
WARM UP Worlds Greatest Stretch 10 kb deadlifts 10/10 alt kb rows 10 inch worm push ups 10 kb swings STRENGTH 7 Rounds 1 Rope Climb -...
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