Warm up
1 min cal row moderate pace
3x3 KOT split squats-progress each round
1 min max calorie row
Strength-Front squat build a heavy 4
Conditioning-5 Rounds
Minute 1-2 Front squats
Minute 2-Calorie row 70% 1 minute max
Minute 3-Russian twists 30 seconds
Accessory
Mixed Tabata
Hollow rocks
Db curls
Db skull crushers
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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