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 45 seconds of each Goblet squat hold Side plank-each side Conditioning Spend 90 seconds at each station Rest 30 seconds between...
WARM UP Words Greatest Stretch 5 Cat Cows 5 Floor Wipers 5 Goblet Squats 5/5 Single Arm Rows STRENGTH KBClusters- Heavy 8 Progress to...
WARM We 100 M Jog Worlds Greatest Stretch 100 M Run ENDURANCE AMRAP40 Partrer A-400 M Run- Timer Parner B-20 KB High Pulls + Max Cal Ski...
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