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
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 1 minute row 1 minute bike 10 kb clusters with a pause at top and bottom 10 push ups 100 ft walking...
Warm up 200 Meter run 5 inch worm push ups 10 KB deadlifts 10 KB goblet squats 10 swings Conditioning 2 Rounds 0:00-6:00 300 M Run or...
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