Warm up
Worlds greatest stretch
3 rounds
35 seconds of each/ 15 second rest between
Side plank left
Side plank right
Hollow leg raises
Strength
Strict press-Build a heavy 8
Then 3 rounds
5 strict presses (max reps in rd 3)
5/5 lateral squats
40 second farmer carry hold w fat grips 70s/53s
Back squat-Build a heavy 8
Then 3 rounds
5 Back squats
Max DB rows (20 rep#+5 lbs)
Max DB push presses (20 rep#+5 lbs)
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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