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
Warm up 45 seconds of each Goblet squat hold Side plank-each side Conditioning Spend 90 seconds at each station Rest 30 seconds between...
WARM UP Words Greatest Stretch 5 Cat Cows 5 Floor Wipers 5 Goblet Squats 5/5 Single Arm Rows STRENGTH KBClusters- Heavy 8 Progress to...
WARM We 100 M Jog Worlds Greatest Stretch 100 M Run ENDURANCE AMRAP40 Partrer A-400 M Run- Timer Parner B-20 KB High Pulls + Max Cal Ski...
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