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3/14/25

WARMUP

Worlds Greatest Stretch

30 Secondsof Bach

Active Hang - under hard Gap

Plank

Squat Hold

90/90 Transitions


CONDITIONING

A -B-A-B-A

A -AMRAP4

5/4 Calorie Bike

10 Air Squats

B - AMRAP4

5 Chin ups

10 Hand Release Push ups

 
 
 

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4/18/23 strict press 10 x 3

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...

 
 
 
3/14

DEKA/ DEKA MILE test run 30 REVERSE LUNGE 53/35 500M ROW 20 BOX STEP OVER 25 MED BALL SIT-UP 500M SKI ERG 100M DB FARMERS CARRY 60s/40s 25CAL LADDER 20 ALTERNATING KB CLEANS 70/50 300 ft SLED PUSH/PUL

 
 
 

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