top of page
Search

7/9/24

Writer's picture: John McGuireJohn McGuire

WARM uP

2 Minute Bike

20 Sec Goblet Squat Hold

2 Minute Row

2 wall walks or 4 inch worm Push ups


CONDITIONING

A•B-A •B

A- 4 Minute Cap

Men 21-15-9, Women 15-12-9

Wall Ball 14/10

Cal Bike

Rest 2 Minutes

B-4 Minute Cap

1000/800 m Row

Rest 2 Minutes

73 views0 comments

Recent Posts

See All

4/18/23 strict press 10 x 3

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...

2/18/25

WARM 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...

2/17/25

WARM UP World Greatest Stretch 10 sec Wall Facing Squat 3/3 Cossac Squats 3/3 Single Leg Deadlifts 30/30 Second Single Leg Hip Bridge...

Comments


bottom of page