Wam up
Worlds freatest stretch
200 meter run
7 burpees
5 goblet squats with a pause
3 negative pull yps
Then
MURPH
1 mike run
100pull ups
200 push ups
300 squats
1 mile run
Beginners are encouraged to find a partner
Swap the run for 80/64 cal combo of bike, ski, row
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 3 rounds 1 minute of each Ski Bike row Conditioning 3 rounds 1 minute of each No rest between movements Double dumbbell, clean...
Warm up World’s greatest stretch 15 floor to overheads 15 air squats 15 barbell clean and presses 30 second active hang 20 second L sit...
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