Warm up
2 minute bike
20 second squat hold
2 minute row
10 db thrusters
Conditioning
Work and rest on a tabata timer (20 seconds of work/ 10 seconds of rest) til all the tasks are complete
20 minute cap
1000 meter row
200 meter farmers carry
100 (50/50) reverse lunges with plate on back 45/25
100 wall balls 14/10
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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