Warm up
30 second handstand hold
30 sec wall sit
30 second active hang
then
3 rounds
5 barbell clusters
3 negative chin ups
Strength
Back squat-build a heavy 5
Then
4 rounds
3 back squats
2 wall wall walks
Max chin ups
Strict press -Build a heavy 5
Then
4 rounds
3 strict presses
5/5 Bulgarian split squat
7/ single arm rows
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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