12/18/23 barbell row

Warm up

1 minute row

1 minute bike

10 push ups

1 minute row

20 wall ball

Strength

Barbell row3x4

Front squat 1x20

Bench oress 1x20

Conditioning

4 roubds for time

10 burpees

15 single arm rows 50/35 left arm

10 burpees

15 single arm rows right arm

Recent Posts

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...

HYROX Rx+ One round every 12 minute Rx one round every 15 minute Scale one round of a 20th minute 20/14 cal bike 20 burpee box jumps 500...