3/12/24

Warm up

300 meter run

10 cal bike

200 meter run

10 cal row

100 meter run

10 goblet squats with a pause

10 hand release push ups

Conditioning

3 rounds

Amrap4

5 cal bike

10 wall ball

rest 1 minute

1000 meter row-4 minute cap

Rest 1 minute

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...

Warm up 1 minute of each Row Climb Ski Bike Conditioning 2 Rounds AMRA5 10 swings 10 goblet squats 10 Russian twists Rest 1 minute AMRA5...