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 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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