Warm up
1 minute plank
200 meter run
With a partner
10/10 med ball chest passes
10/10 underhand tosses
10/10 sit up with toss
Strength
Bench press-Build a heavy 6
Then
Bench press 3x3
Conditioning Rx 50/35
3 rounds for time
400 meter run
30 (15/15) alternating single arm DB clean n presses
200 meter run
10/10 single arm bench presses
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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