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5/23/24 front squat/ row

Warm up

Worlds greatest stretch

Burgenor warm up


Strength

Giant set

3 long jumps

6 front squats -Til heavy 6

Max pull ups


Giant set

Max dips

6 barbell rows-Til heavy 6

30 unbroken air squats


Hyrox athletes only

Additional endurance wod

45-60 Min Run

6 x 1 Min Pickup

2 Mins Easy between each

 
 
 

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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...

 
 
 
5/19

Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

 
 
 

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