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4/22/25

WARM UP

Worlas Greatest Streteh

1 Minnte Bike

30 Second Hansstand Hold

160 FT walking Lunges


STRENETH

15-12-9-6 - Bulding Sets

Barbell Snatch/ Floor To Overhead

Landmine Kneeling Get ups (L+R=1))

30 second Hollow Held

Heavy 6/b

Kneeling Get Up


CONDITIONING

Tabata Walking Goblet Lunges 35/20

Tabata -Alternating DB Snatches 35/20

Tabata - Goblet Squats 35/20

 
 
 

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TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 
1/17

Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

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