WARM UP
Worlds Greatest Stretch
10 Cat Cows
10 Wall Facing Squaits
STRENGTH
20 Minute Running Clock
Start light
Add weight to each movement, euch round 10 ks Swings Progress to Doubles
10/10 Single Arm Bench Press
10/10 Split Squats
10/10 Single Arm Rows
Build A Heavy
1 Clean + 8 Frost Squats
3 Rounds
| Clean + 5 Squats
To Strict Toes 2 Bar
15 Dips
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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