Warm up
200 meter run
1 minute plank
100 meter run
Then
3 rounds
5/5 single arm bottoms up bench press
10 2-legged pistol squats
15/15 single arm rows
Strength
Bench press-Build a heavy 2
Conditioning
4 rounds for time
300 meter run
20 incline db bench presses 50s/35s
10 chest to bar pull ups
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...
Comments