Warm up
Worlds greatest stretchTwo minute row
30 second side plank each side30 second squat hold
Strength
Power clean, build a heavy eight
Then3-5 roundz
Five power planes10 Strict dips
20 v ups
Strength-strict press, build a heavy eight
Then then
3-5 rounds
5 strict presses
10 barbell rows
2 minutes pistol squat, practice
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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