top of page
Search

10/3/23

Warm up

5 minutes single cardio 80% max heart rate

Then

30 second dead hang

10 v ups

10 second L hang


Strength

Strict toes to bar-1 minute max reps


Conditioning-Delta

3 rounds

Min 1-100 meter run

Min 2-5/4 cal bike

min 3-Toes 2 bar, 50% 1 min max

2 rounds (Every other minute)

Min 1-200 m run

Min 3-10/8 cal bike

Min 5-Toes to bar, 75% of 1 minute max

1 round (Every 3rd minute)

Min 1-300 m run

Min 4-15/12 cal bike

Min 7-Toes to bar, 100% 1 min max

 
 
 

Recent Posts

See All
4/18/23 strict press 10 x 3

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...

 
 
 
3/14

DEKA/ DEKA MILE test run 30 REVERSE LUNGE 53/35 500M ROW 20 BOX STEP OVER 25 MED BALL SIT-UP 500M SKI ERG 100M DB FARMERS CARRY 60s/40s 25CAL LADDER 20 ALTERNATING KB CLEANS 70/50 300 ft SLED PUSH/PUL

 
 
 

Comments

bottom of page