Warm-Up
15 Cal Bike
15 Air Squats
12 Cal Bike
12 DL (45#)
9 Cal Bike
9 Wall Squats
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Walkthru Pace
5 Cal Bike
5 DL + 1-2 HSPU
5 Cal Bike
5 Pull Ups
(repeat 2 more times increasing to Rx Wt)
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HUMBLE PI
4 Rnds (EMOM x 16):
10/7 Cal Bike
5 DL (225/135) + 5 HSPU
10/7 Cal Bike
10 C2B Pull Ups
(NEVER work for more than 45s)
Oz & Casey's HUMBLE PI
15 Cal Row
7 DL + 7 DB Press
15 Cal Row
10 C2B Pull Ups
Casey ~ 225#/35# / 2 rnds C2B & 2 rnds Regular Pull Ups
Oz ~ 135/35# / All Regular Pull Ups
A. Johns ~ bike for 45s / 135# DL + Push Ups / Mod Pull Ups
Z. Wendt ~ 5 Kipping HSPU each time
tb ~ Rx 3-4-5-5 Strict HSPU were my rnds
The Lord is my Shepard!
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