Warm up
1 minute close grip plank 30 second row
5 negative push ups progression
30 second bike
5 negative push ups progression
100 meter run
5 negative push ups progression
Strength
Close grip bench press - Build a heavy 2
Conditioning
1 mile run
Then
3 rounds
1 close grip bench
15/12 cal row
Then
30/24 cal bike
Then
3 rounds
1 close grip bench press
15/12 cal row
Then
1 mile run
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 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...
Warm up World’s greatest stretch Dynamic movements Endurance For Time 1000 m run 50/40 cal bike 1000 m row 1000 m run 50/40 cal bike 1000...
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