10/24/23
Warm up
10 minutes mixed cardio at 70-80% max heart rate
Endurance
1 mile run
3 rounds
100 meter farmers carry 53s/35s
20 burpees
1 mile run
Warm up
10 minutes mixed cardio at 70-80% max heart rate
Endurance
1 mile run
3 rounds
100 meter farmers carry 53s/35s
20 burpees
1 mile run
Warm up 1 minute handstand hold 10 pvc pass throughs 10 pvc overhead squats 10 v ups with a pvc pipe (toes to pipe) Strength Strict press-Build a heavy 2 Conditioning 5 rounds for time 12 minute cap 5
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h