WARM UP
1 Minute Plank
1 Minute Row
5 Negative Push Ups
10 Single Arm Rows
CONDITIONING
4 Rounds
30 Second Sprint
90 Second Rest
Cal Bike
Close grip bench press rx-20 rep#
Hollow Rocks
Alternating DB Snatches 35/20
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 1 minute row 1 minute bike 10 kb clusters with a pause at top and bottom 10 push ups 100 ft walking...
Warm up 200 Meter run 5 inch worm push ups 10 KB deadlifts 10 KB goblet squats 10 swings Conditioning 2 Rounds 0:00-6:00 300 M Run or...
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