WARM uP
1 Minute Bike-Slow
1 min hollow hold
1 min Bike Fast
EN DURANCE
8 Rounds-30 Minute Cap
20 Sit ups
5/4 Cal Bike Sprint
20 (10/10) Russian Twists
5/4 Cal Bike Sprint
40 (20/20) Flutter Kicks
5/4 Cal Bike Sprint
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...
Warm up 3 rounds 1 minute of each Ski Bike row Conditioning 3 rounds 1 minute of each No rest between movements Double dumbbell, clean...
Warm up World’s greatest stretch 15 floor to overheads 15 air squats 15 barbell clean and presses 30 second active hang 20 second L sit...
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