Updated: May 20, 2024
Warm up
Dybamic drills
20 ft of each
High knees
Butt kicks
Side shuffles
Kareoki
Walking lunges
Straight leg kicks
Conditioning
4 rounds
800 meter run or row for time
Active rest
20 barbell curls
20 db skull crushers
20 hollow rocks
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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