Every 5th minute, switch circuits
2 total rounds
Circuit 1. At the 0:00
For time-4 minute time cap
3 rounds
12/9 calorie bike
10 barbell curls
Circuit 2-At the 5:00
For time-4 minute time cap
3 rounds
15/12 calorie row
10 db skull crushers
Circuit 3-At the 10:00
For time-4 minute time cap
3 rounds
50 (25/25) mountain climbers
20 (10/10) Standing Russian twists
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 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...
Warm up World’s greatest stretch Dynamic movements Endurance For Time 1000 m run 50/40 cal bike 1000 m row 1000 m run 50/40 cal bike 1000...
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