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1/4/24

Warm up

10 minutes mixed cardio


Conditioning

21-18-15-12-9-6-3

Push ups

1/2 bupees (push up + wip your legs under then back out and lie down) don't stand up

Box jumps 24/20

Chin ups

 
 
 

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4/18/23 strict press 10 x 3

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...

 
 
 
12/6/25

Choose Hyrox or strength Hyrox 800 m sprint 400 m row or ski-Mod pace Reduce the sprint by 100 m each round Reduce the row or ski 50 m each round Strength Pull ups-1 set of max reps Then Multiply that

 
 
 

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