10/30/24

Warm up

Bike one minute 30 seconds of each

Hip bridge Cat cow

Side plank Goblet squat hold

Then Build up weight for kettlebell cluster

ENDURANCE

Delta One round

800 m run 80 foot plate push

8 kettlebell clusters 70/53

Two rounds 600 m run

60 foot plate push

6 kettlebell clusters Three rounds

400 m run 40 foot plate push

4 kettlebell clusters Four rounds

200 m run 20 foot plate push

Two kettlebell clusters