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 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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