WARM UP
AMRAP 4
10 Jumping Jacks
8 Push ups + 1/1 Mountain Climber
6 Cat cows
4/4 Floor Wipers
CONDITIONING
Part 1 - AMRAPIO with a partner
Partner A -
10 Good Mornings 45/33
10 Squat Jumps
Partner B -
Hand Release Pushups
- As many as possibie til pariner A finishes
Then Swilch For 10 Minutes
Rest 4 minntes
Part 2 - AMRAPIO
10 Double DB Strict Presses
10 Rear Delt Flys
5/5 Lateral Lunges
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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