Warm up
1/4 mile run
30 second dead hang
30 second active hang
Strength
Pull ups-Heavy 7
Conditioning
1 mile run
Then
5 rounds
5 pull ups (same as strength)
10 v ups
1/2 mile run
5 rounds
5 pull ups
10 v ups
1 mile run
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 dynamic movements Endurance Scaled one round RX two rounds RX +2 rounds plus hyrox For total meters Four minute ski One minute...
Warm up World’s greatest stretch Down dog Couch Pigeon Two rounds Two minutes double under practice 100 m walking lunges Strength Four...
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