Warm up
3 minutes of double under practice
200 meter run
1 minute row
Endurance
Rx+-Triple 3
300 Double or single Unders
3K Row
3 Mile Run
Rx-Triple 2
200 Double or Single Unders
2K Row
2 Mile Run
Scale-Triple 1
100 Double or Single Unders
1K Row
1 Mile Run
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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