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9/14/23 5k

Warm up

200 meter run

250 meter row

200 meter run


ENDURANCE

For time

5k Run or 5k/ 4k Row (Benchmark)

In 2 weeks we will be doing this again, whatever you do today, you will do the opposite then

 
 
 

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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...

 
 
 
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Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

 
 
 

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