WARM uP
30 Seconds of each
Dead Hang
Squat Hold
Plank
Then 3xs
7 Knee Baroled Squats
5 Dead to Active Hangs
3 Negative Push ups
Negative Pull up
STRENGTH
- Bench Press → Heavy 8
Then 3-5 Rounds
5 Bench Presses
Max Strict Pullups
10(5/5) DB Revorse Lunges (Fron' Pads)
AHAP
- Back Squat → Heavy 8
Then 3-5 Rounds
5 Back Squats
10/10 AMernating DB Clean+Press -AHAP
15 Strict Sit ups
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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