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
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 Worlds greatest stretch 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...
Warm up World’s greatest stretch Dynamic movements Endurance For Time 1000 m run 50/40 cal bike 1000 m row 1000 m run 50/40 cal bike 1000...
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