12/11/24

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...

Rx-delta, scaled-straight 4 rounds 100 meters of each Run Row Run Ski then three rounds of 200 m of each Then two rounds, 300 m of each Then one round 400 m of each

5 round-building sets 9/9 single arm rows 6 bench presses 30 second hollow hold 3 round-building sets Max chin ups 10 hammer curls Max push-ups 10 db skull crushers Conditioning Mixed tabata Seated