1/14John McGuireJan 131 min readrx-Reverse DeltaScaled-Straight45 minute capRounds-5-4-3-2-1Run or row 200-400-600-800-1000 mMed ball sit ups 5-10-15-20-25Russian twists 5/5-10/10-15/15-20/20-25/25
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...
5/16Murph-Test run Rx+ solo with a vest Rx solo Scaled I go you go with a partner 1 mile run Then 100 pull ups 200 push ups 300 squats Then 1 mile run
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