Warm up
5 minute single cardio focus
Strength
Chin ups-1 minute max reps
Conditioning
2 rounds
0:00-5:00
For Time
1000 meter row
5:00-10:00
For time
50/40 cal bike
10:00-15:00
For time
200% 1 minute max chin ups
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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