Warm up
4 minutes-Single focused cardio
Circuit
2 rounds
2 minute max jump rope, singles or doubles
1 minute rest
Then 1 minute of each, no rest between
-Flutter kicks
-Sit ups
-Russian twists
1 minute rest
2 minute max jump rope, singles or doubles
1 minute rest
Then 1 minute of each, no rest between
-Reverse lunges
-jump squats
-squats
Rest 1 minute
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
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