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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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2/20/24

Warm up 3 rounds Slow jog 90 seconds Run 30 seconds as fast as possible Conditioning 2 rounds In 4 minutes 1/4 mile run 12 kb clusters 53/35 Max cal bike in remaining time Rest 2 minutes In 4 minutes

2/19/24 front squat, and barbell row

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 facing squats 9 inch worm push ups Strength Front squat 3x4 Bar

2/17/24 ultra

Warm up 1/4 mile run Create a stretch ever one minute each side ultra 4 xs 100 meter farmers carry 53s/35s 1/4 mile run 3 xs 10 plate over burpees 10/10 reverse lunges with the plate 45/25 2xs 5 plate

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