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1/23/24

Warm up

EMOM5

Bike or row

45 seconds slow

15 seconds fast


ENDURANCE Delta format

1 round

50 double unders

30 v ups

strict c2b pull ups

2 rounds

40 double unders

24 v ups

8 c2b pull ups

3 rounds

30 double unders

18 v ups

 6 strict c2b pull ups

4 rounds

20 double unders

12 v ups

4 c2b pull ups

5 rounds

10 double unders

 6 v ups

2 c2b pull ups

 
 
 

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Strict press-Heavy 6 Then 3x3@90-100% 4 roubds-Building sets 10 dbl kb or db rows 12/9 cal row 5/5 single arm bottoms up press 12/9 cal aki Mixed tabata Kb high pulls-(from the hang position) V ups

 
 
 

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