6/20/23John McGuireJun 19, 20231 min readWarm up1/4 mile run30 second dead hang30 second active hangStrength Pull ups-Heavy 7Conditioning 1 mile runThen5 rounds5 pull ups (same as strength) 10 v ups1/2 mile run5 rounds5 pull ups 10 v ups1 mile run
Warm up1/4 mile run30 second dead hang30 second active hangStrength Pull ups-Heavy 7Conditioning 1 mile runThen5 rounds5 pull ups (same as strength) 10 v ups1/2 mile run5 rounds5 pull ups 10 v ups1 mile run
4/18/23 strict press 10 x 3Warm 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...
2/18/25WARM UP 1 Minute Row 30/30 Second Side Plank 30 Sec Active Hang 10 DB Skull Crushers 10 DB Bench Presses 5 Negative Chin Ups STRENGTH 4...
2/17/25WARM UP World Greatest Stretch 10 sec Wall Facing Squat 3/3 Cossac Squats 3/3 Single Leg Deadlifts 30/30 Second Single Leg Hip Bridge...
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