12/15/25

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...

Strength Bench press 1x5 then 1x20 Then build a heavy 12 Then 1x20 fire set 3 rounds-Building sets 12 underhand grip barbell rows 200 m row 12 incline db bench 200 m ski Conditioning Mixed tabata Alte

strength Sled Push-Build a heavy 50 ft Hyrox For time 1 k row or ski Then Rx= 5 rounds Rx =3 rounds scaled =1 or 2 rounds 20 (10/10) Sandbag lunges 20 wall ball 400 m run Then 1 k row or ski