10/31/23 Endurance test
for time
Run 5k
Or
5000/4000 meter row
Do the opposite of whatever you did last tim
If you can't run
260/208 calories combined bike and ski
for time
Run 5k
Or
5000/4000 meter row
Do the opposite of whatever you did last tim
If you can't run
260/208 calories combined bike and ski
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