4/7/25
- John McGuire
- Apr 6
- 1 min read
Warm up 30 seconds handstand hold
30 seconds active hang 2 rounds
10 rear dealt flies
10 supine rows
10 tips
100 meter run
Strength Kneeling dumbbell, strict press-building sets
1x9
1x6
Build a heavy three
Then A-B-C-B-A
A-for Time
1000 m run or 50/40 calorie bike
(Reduce distance if you don’t think you can make it back under 5 minutes)
B-AMRAP2
5 pull-ups
10 High swings
C-EMOM3
1/1 kneeling strict press
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