Warm up
2 minute row
30/30 second side plank
20 kb swings-light
5 inch worm push ups
Strength
romanian deadlift (RDL) build a heavy 7
Conditioning ABABA
A-15 12 9 6 3
Ring push up
Barbell curls
B-EMOM3
5 RDLS
Extra credit
3 rounds
5 nordic curls
10 back extensions
15 push ups
20 hammer curls-light
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 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...
Warm up World’s greatest stretch Dynamic movements Endurance For Time 1000 m run 50/40 cal bike 1000 m row 1000 m run 50/40 cal bike 1000...
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