9/28/22John McGuireSep 27, 20221 min readPart 1-Back Squat-build a heavy 2Part 2-ABABCA-1 minute max flutter kicks1 minute max sit upsB-EMOMx31 Back squatC-3 roubds5/5 kb windmills7/7 dynamic kb twists9 jefferson curls
4/18/23 strict press 10 x 3Warm 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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