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8/9/24

Warm up

3 rounds

5 inch worm push ups

10/10 single leg bicycles

15 kb high pulls-Add weight each round


Conditioning

2 rounds

4 minute ascending ladder

1-2-3-etc

Devils press 45/25

Cal bike

Rest 4 minutes

4 minute max cal row

Rest 4 minutes

 
 
 

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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...

 
 
 
3/2

Back squat- 1x5 with a pause 1x20 empty bar Build a heavy3 Then 3x1@90-100% 2-4 rounds 500 m row 20 double kettlebell deadlifts 100 m farmers carry 1 minute sprint on bike at high resistance (20+)

 
 
 

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