Warm up
30 second handstand hold
1 minute row
30/30 second side plank
Then
3 rounds
5 cal bike
3 inch worm push-ups
Max strict chest to bar pull ups
Strength
Back squat 3x4
Strict press 3x4
Strength Endurance
18-16-14-12-10-8-6-4-2
Cal ski
DB push press (20 rep max weight)
Hand release push ups
Deadlifts (20 rep max number)
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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