12/21/23

Warm up

EMoM3

5/4 cal bike as fast as possible

30 second active hang

then

9 wall facing squats

6 negative pull ups

3 wall walks

Conditioning ABABA

A-For time, 4 minute cap

4 rounds

12 barbell theusters 45/33

8 pull ups

4 burpees

B-4 minute rest

Workout A is an interval, treat it as such and try to improve your score each time

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...

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...