4/17/25
- John McGuire
- Apr 16
- 1 min read
Warm up
World’s greatest stretch 15 floor to overheads
15 air squats
15 barbell clean and presses
30 second active hang
20 second L sit
Strength
15-12-9 Building weight and progression
Back squats
Pull ups
Ring rows
Dips
Hand release push ups
Back squats
Build a heavy 9
Then 3-5 rounds
6 Back squats
100 ft sled push
2 Legless rope climbs
Extra
Clean to overheads-Building sets
1x9
1x6
Build a heavy 3
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