11/22/24

Warm up

1 minute of each

Bike

Ski

Row

Conditioning

Mixed Tabata

Ball slams

Hollow rocks

Lateral raises

Barbell curls

Bicycles

Good mornings

Extra

14 minute cap

40 cal bike

1000 m row

40 cal bike

Recent Posts

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...

Staggered I go you go Amrap 35 A-10/7 calorie row B-10/7 calorie ski A-10 burpees B-10/7 calorie row A-10/7 calorie ski B-10 burpees