11/3/23
Warm up
5 minute bike or row-max calories
Circuut 1
3 rounds 1 minute on/ 30 seconds off
Hand to hand swings
Low plank to high planks
Windmill left
Windmill right
Finisher
5 minute max bike or row-Race score from warm up
Warm up
5 minute bike or row-max calories
Circuut 1
3 rounds 1 minute on/ 30 seconds off
Hand to hand swings
Low plank to high planks
Windmill left
Windmill right
Finisher
5 minute max bike or row-Race score from warm up
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