Warm up
3 rounds
bike slow 50 seconds
Bike fast 10 seconds
3 rounds
Row easy pace 40 seconds
Row fast 20 seconds
Conditioning
15-12-9-6-3 7 minute cap
Cal bike
Strict pull ups
Rest 3 minutes
15-12-9-6-3 7 minute cap
Cal ski
Hang power cleans 95/65
Rest 3 minutes
15-12-9-6-3 7 minute cap
Cal row
Ring dips
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 1 mile run Then 5 rounds 5 burpees 50 ft bear walk 5 burpees 40 ft seated rope pull 225/180 5 burpees 30 double db thrusters...
Warm Up Worlds Greatest Stretch 30 Seconds Of Each Wall Facing Squat Hold Active Hang Cat Cow CONDITIONING WorK 1:30 Rest 30 Seconds 3...
Komentarze