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...
Hyrox 1 mile run Then 5 rounds 5 burpees 50 ft bear walk 5 burpees 40 ft seated rope pull 225/180 5 burpees 30 double db thrusters...
Warm Up Worlds Greatest Stretch 30 Seconds Of Each Wall Facing Squat Hold Active Hang Cat Cow CONDITIONING WorK 1:30 Rest 30 Seconds 3...
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