Warm up
I Min Bike forward
1 Min Bike BacKwards
20 Sec Goblet Sauat Hold
Worlds Greatest Stretch
STRENGTH
Back Squat -Build A Heavy 4
THEN
A-B-A-B-A-C
A-For Time
12–9-6-3 3 min cap
dB Bench -with recorded 20 rep max
Brapees
B-Every 90 seconds
2. Back Squats
1 Rope. Climb
C-100 Step ups
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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