Warm up 10 minutes mixed cardio Conditioning 3 rounds 1 minute work 1 minute rest Mountain climbers Barbell curls Jump rope (double...

Warm up 30 second L hang 30 second handstand hold 30 seconds wall facing squat hold Then 3 rounds 3 weighted or negative pull ups 6 wall...

warm up 200 meter run 10 kb deadlifts 10 kb thrusters 10 kb high swings 10/10 lateral lunges Endurance 3 rounds 1/2 mile run (scale to...

Warm up 300 meter run 10 cal bike 200 meter run 10 cal row 100 meter run 10 goblet squats with a pause 10 hand release push ups...

Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike 3 inch worm push-ups Max strict chest to...

Warm up 300 meter row-slow 20 v ups 10/10 single leg deadlifts 300 meter row-fast Ultra Workout 1 24.2 AMRAP20 300 meter row 10 deadlifts...

2 total rounds Bike EMOM record total aprint calories, not the alow 3 rounds 20 seconds fast 40 seconds slow 2 rounds 40 seconds fast 20...

Warm up 1 minute row 30/30 second side plank 10/10 single leg deadlifts 5 inch worm push ups Strength Deadlift 1x4 Bench press 3x4 20s Db...

warm up 5 minutes mixed cardio worlds greatest stretch 1 minute each side Endurance -DELTA 1 round 25 cal bike 25 cal row 25/25 side...

Warm up 3 rounds 10 kb swings 10 kb front squats 10 kb push presses 10/10 alternating kb rows 10 v ups Conditioning 3 rounds Work 1...

Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike 5 cal skil Max strict chest to bar pull...

Warm up 200 meter run 20 second goblet squat hold 1 minute row 5 inch worm push ups 5/5 reverse lunges 5 burpees ULTRA PFT-Personnel...

Warm up 1 minute row Worlds greatest stretch 1 minute each side 10 floor to overheads 5 inch worm push ups 5 double db snatches 5 burpees...

Warm up 30 second L hang 30 second handstand hold 30 seconds wall facing squat hold Then 3 rounds 3 weighted or negative pull ups 6 wall...

ENDURANCE 10 rounds or 40 minutes Moderate intensity 10/7 cal bike 20 kb swings 35/25 30 double unders

Warm up 3 rounds bike slow 50 seconds Bike fast 10 seconds 3 rounds Row easy pace 40 seconds Row fast 20 seconds Conditioning 15-12-9-6-3...

Warm up 1 minute row 30/30 second side plank 10/10 single leg deadlifts 5 inch worm push ups Strength Deadlift 1x4 Bench press 3x4 20s Db...

warm up 1/4 mile run 10 sit ups 10 goblet squats 10 burpees ULTRA Buy in 100 meter walking lunges Then 3 rounds 1/4 mike run 25 wall ball...

Warm up Five minutes mixed cardio conditioning Two rounds work 2 minutes at each station Rest 1 minute between Use round 1 to set a...

Warm up 30 second handstand hold 1 minute row 30/30 second side plank Then 3 rounds 5 cal bike Max strict chest to bar pull ups Strength...