WARM UP
Worlds Greatest Stretch
30 Seconds Of Each
Dead Hang Side Plank
Goblet Squats
Active Hang
KB Swings
STRENGTH
Strict Pullups Heavy 8
Then 3 Rounds
15 wall Ball
10/10 Lateral Lunges
5 Strict Pull ups
Back Squat - Heavy 8
Then 3 Rounds
Max Chin ups
10 DB z-Presses increase weight each round
5 BacK Squats
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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