Warm up
45 seconds of each
Jefferson curl
Calf raises
Row
Kb high pulls
Hip brodge
Hyrox
20 minute cap
1000 m ru
25 goblet squats 53/35
800 m run
25 goblet squats
600 m run
25 goblet squats
400 m run
25 goblet squats
200 m run
25 goblet squats
Rest 2 minutes
AMRAP20
500/400 m row
500/400 m ski
8/8 db clean n presses 50/35
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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