Warm up
1 minute row
50 second hip bridge
40 second hollow hold
30/30 second single leg hip bridge
20/20 second side plank
Strength
Deadlift-Dynamic effort
3 reps every 30 seconds for 8 rounds @ 40% heavy 2
Conditioning
ABA
A-21-15-9
Box jump overs
Weighted v up 25/10
B-400 meter farmers 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 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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