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...
Warm up 3 rounds 1 minute of each Ski Bike row Conditioning 3 rounds 1 minute of each No rest between movements Double dumbbell, clean...
Warm up World’s greatest stretch 15 floor to overheads 15 air squats 15 barbell clean and presses 30 second active hang 20 second L sit...
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