Warm up
5 rounds
5/4 cal bike
10 v ups
15/15 side planks
Max chin ups
Strength
Giant set
2 box jumps as high as possible
4 barbell rows-Build to a heavy 4
2 wall walks
4 front squats-build to a heavy 4
Extra
20s
Back squat
Db bench
Db row
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 3 rounds 1 minute of each Ski Bike row Conditioning 3 rounds 1 minute of each No rest between movements Double dumbbell, clean...
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...
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