7/9/24John McGuireJul 8, 20241 min readWARM uP2 Minute Bike20 Sec Goblet Squat Hold2 Minute Row2 wall walks or 4 inch worm Push upsCONDITIONINGA•B-A •BA- 4 Minute CapMen 21-15-9, Women 15-12-9Wall Ball 14/10Cal BikeRest 2 Minutes B-4 Minute Cap1000/800 m RowRest 2 Minutes
WARM uP2 Minute Bike20 Sec Goblet Squat Hold2 Minute Row2 wall walks or 4 inch worm Push upsCONDITIONINGA•B-A •BA- 4 Minute CapMen 21-15-9, Women 15-12-9Wall Ball 14/10Cal BikeRest 2 Minutes B-4 Minute Cap1000/800 m RowRest 2 Minutes
4/18/23 strict press 10 x 3Warm 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...
2/18/25WARM UP 1 Minute Row 30/30 Second Side Plank 30 Sec Active Hang 10 DB Skull Crushers 10 DB Bench Presses 5 Negative Chin Ups STRENGTH 4...
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