Warm up
1 minute row
20 second L sit
30 kb swings
Strength
Barbell row
-Build a heavy 6
Then
5 rounds
3/3 cosac squats
3 barbell rows
Max unbroken dips
Extra
4 rounds
10-15 single arm rows
10-15 db incline bench
10 Heel elevated goblet squats
10-15 v ups with a pause
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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