WARM UP
100 meter run
1 min row
1 Min Ski
worlds greatest stretch
ENDURANCE
A-B- A
A- 2 Rounds
12 Minnite Cap
400 m Run or 20/16 Cal Bike
400 M SKi
400 M Row
B - 10 Minute Cap 200 (100/100)
200 step ups
*EMOM
Stop + Perform
4(2/2) Alernating DB Clean n 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 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
コメント