WARM UP
1 Minute Row
20/20 Sec Side Plank with leg raise
3/3 Single Leg Deadlift
4/4 Single Arm Clean +Press
STRENGTH
Deadlift or Clean Heavy 2
THEN
5x1 @90→100%
GIANT SET
Max Strict Pullups
Strict Press → Heavy 2
3/3 Single Leg Box Jumps
EXTRA
20'5
DB Push Press
DB Row
Front Squat
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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