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3/3/25

Warm up 30 second hand stand hold

30 secondactive hang

Two rounds 10 Rear deal fliys

10 dumbbell curls 10 dips

Strength

Four rounds 9 strict presses-building sets

20 wall ball

9 chin ups-weighted or progression-building sets

50/25 ft rope sled pole


Three rounds 15-12-9-Building sets

Left arm, dumbbell clean and press

100 ft Left arm overhead carry

Right arm, dumbbell clean and press

100 ft right arm overhead carry

 
 
 

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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...

 
 
 
5/19

Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

 
 
 

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