WARM UP
Worlds Greatest Stretch
10 KB Deadlifts
10 Cat Cows
10 / 10 Single Leg Deadlifts
10 Push ups
STRENGTH
GIANT SET
10 Alternating KB Cleans-increase weight each round
8 Bench Presses Heavy 8
6(3/3) Cosac Squat
Then 2 Rounds
5 Bench Presses
Then 1 Round
Max Rep Bench Press + Max Unbroken Wall Ball
Deadlift - Heavy 2
EXTRA
5 Rounds
20 Push Ups
20 Double KB Deadlifts
20 (10/10) Single Leg Bicycles
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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