12/27/24

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