Warm up
Emom8
4 rounds bike
4 rounds row
20 second sprint
40 second slow
Endurance
2 rounds
On a 4 minute clock
30 air squats
30 burpees
Max cal bike in the remaining time
Rest 2 minutes
On a 4 minute clock
30 kb swings
30 burpees
Max cal row in remaining time
Rest 2 minutes
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 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...
Warm up World’s greatest stretch Dynamic movements Endurance For Time 1000 m run 50/40 cal bike 1000 m row 1000 m run 50/40 cal bike 1000...
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