Warm up
4 minute bike or row-Remember number
Circuit-4 rounds
45 seconds on/ 15 seconds off
Double/ single unders
Russian twists
High swings
Plank
Finisher
4 minute bike or row (same as warm up) race your warm up score
Rxtra credit
Barbell row-3x10
Rear delt flys-3x10
Tricep rope 3x10
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...
Warm up Worlds greatest stretch Run 100 meters slow 5 Inch worm push ups 100 meter run moderate 5 Burpees 100 Meter sprint Conditioning I...
Warm up Worlds greatest stretch 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...
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