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 World’s greatest stretch 1 minute row 30/30 sec side plank 5/5 single arm clean n presses, balance on q leg Strength Barbell clean n press-Build a heavy 3 Hyrox 5 rounds for time 40 (20/20) pl
Warm up 10 minutes mixed cardio World’s greatest stretch Conditioning Mixed Tabata Mountain climber with sliders Gorilla rows Calorie bike Rear delt flys
WARM UP Worlds Greatest Stretch Then 2 Rounds 1 Min Bike 1 Min SKi Then 30 See L-Sit 30/30 Sec Split Squat Hold STRENGTH Bulgarian Split Squat → Heavy 5/5 Then 5x3/3 Weighten Dips → Heavy 10 Then 5x7
