10/15/24

WARM UP

| MinuTe Row

Works Grentest Stretch

30 Seconds Of Each

Active Hang

Plank with Alternating Leg Raises

Superman

CONDITIONING

MIXED TABATA

Strict Pull Ups / Ring Rows

Cal Bike

Dips

Floor To Overheads 45/25

Hollow Rocks/ Hold

Burpees

Recent Posts

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...

find a 32 or one rep max of Power cleaners Deadlifts-optional Make up any test you missed Extra AMRAP7 30 wall ball 20/20 lunges 10 knees to chest

Endurance testing Test one 1000 m row for Time Test two 1000 m ski for Time Test three 12 minute run for distance Or Seven minutes max Burpee’s