2/7/25

WARM UP

5 Minutes Mixed Cardio

CONDITION ING

3 Romas

0:00-2:00

40 seconas Hand To Hand Swings

40 Seconds 1/2 Burpees

40 seconds Russian Twists

2:00-3:00 - Rest

3:00 -5:00

Max Cal Bike

5:00 - 6:00 Rest

6:00 - 8:00

AMRAP 2

10/10 Mountain Climbers

10/10 Flntter Kicks

Recent Posts

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...

find a 32 or one rep max of Power cleaners Deadlifts-optional Make up any test you missed Extra AMRAP7 30 wall ball 20/20 lunges 10 knees to chest

Endurance testing Test one 1000 m row for Time Test two 1000 m ski for Time Test three 12 minute run for distance Or Seven minutes max Burpee’s