Warm up
2 minute row
30 seconds side plank each side
5 inch worm push ups
10 barbell thrusters
15 barbell RDLs
Strength
Deadlift 1x4
Then 20s
DB bench press
DBL DB row
DBL DB push press
Conditioning
14.1
AMRAP10
30 double unders
15 power snatches 75/55
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 5 Barbell Clusters Empty bar with a pause At the top n botton 5/5 Floor Wipers 5 Barbell Clusters- Add...
Warm up 3 minutes of double under practice 200 meter run 1 minute row Endurance Rx+-Triple 3 300 Double or single Unders 3K Row 3 Mile...
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