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1/30/24

Warm up

10 minute single cardio focus


Endurance

Note-keep intensity at a 7 out of 10

15/12 cal bike

50 wall ball

15/12 cal bike

50 cal row

15/12 cal bike

50 hand release push ups

15/12 cal bike

400 (200/200) meter single arm farmers carry 53/35

 
 
 

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Front squat-Heavy 9 Then 3 rounds 9 strict toes to bar 6 front squats Conditioning 3 rounds or 12 minutes 400 m run 10 burpee box jumps 20/20 split squats

 
 
 

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