Warm up Five rounds
30 seconds of each bike
Plank Ski
Hollow hold Row
V sit
Conditioning
Five rounds for Time
15 left arm, dumbbell, clean and presses 50/35
15 V ups 15 right arm, clean and presses
15 calorie bike
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 One minute of each Row Bike Ski Jump rope Endurance Amrap 18 40/28 calorie bike 1000 m ski Rest 2 minutes Amrap 18 100 double or...
WARM UP Couch Stretch Down Dog Pigeon Worlds Grealest Stretch STRENGTH GIANT SETS 3 Rounds 3 Long Jumps 15 - 12-9 → Back Rack Reverse...
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