Warm up
3 rounds
Slow jog 90 seconds
Run 30 seconds as fast as possible
Conditioning
2 rounds
In 4 minutes
1/4 mile run
12 kb clusters 53/35
Max cal bike in remaining time
Rest 2 minutes
In 4 minutes
1/4 mile run
12 kb swings 53/35
Max cal ski 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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