Warm up
1/4 mile run
30 second goblet squat hold
15 second L sit
15 sec L hang
Strength
Back squat-Work up to 70% of heavy 2
Or build a heavy 7
Conditioning ABA A-3 rounds for time
200 meter run
10 ring dips
5 strict toes 2 bar
B-Every other minutex5
5 Back squats (70-80%) max reps at round 5
5 db pull overs
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 1 mile run Then 5 rounds 5 burpees 50 ft bear walk 5 burpees 40 ft seated rope pull 225/180 5 burpees 30 double db thrusters...
Warm Up Worlds Greatest Stretch 30 Seconds Of Each Wall Facing Squat Hold Active Hang Cat Cow CONDITIONING WorK 1:30 Rest 30 Seconds 3...
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