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...
Warm up Worlds greatest stretch Run 100 meters slow 5 Inch worm push ups 100 meter run moderate 5 Burpees 100 Meter sprint Conditioning I...
Warm up Worlds greatest stretch 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...
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