11/13/25

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...

Circuit 1 AMRAP5 10 floor to overheads 20/20 mountain climbers Rest 2 minutes Circuit 2 AMRAP5 30 second side plank-Left 30 second side plank-Right Rest 2 minutes Circuit 3 AMRAP5 Bike-Gear 20+ Rest 2

AMRAP40 250 m row 5 burpees 250 m ski 5 burpees 50 singles/ double unders 5 burpees