Warm up
100 m run
10 second goblet squat hold
5 cal ski
5 kb thrusters
5 Cal bike
1 wall walk
0:00-12:00 AMRAP
15 Wall Balls (20/14)
12 DB Push Press (50/35 x 2)
9 Cal Ski
12:00-22:00 AMRAP
5/4 cal bike
200m Run
22:00-30:00 AMRAP
8 KB Clusters (70/53)
10 Burpees
Warm up 200 meter jog Then dynamic warm up drills 20 ft of each High knees Butt kicks Side shuffle Bear walk Walking lunges Straight leg kicks Kareoka Endurance 9-12 rounds 200 meter max effort sprint
Warm up 200 meter run 1/1 min greatest stretch ever 5/5 walking lunges 5 inch worm push ups 5 Rounds: 500m Run *Movement 500m Run 2 Mins Rest Round 1: 500m Ski Round 2: 40 Burpee Broad Jumps (2 plates
Warm up 1 min row 1 min ski 5/5 single leg deadlifts 5/5 siplit squats 5 negative push ups Strength Giant set 1 Deadlift-Build a heavy 4 DB thrusters (Db strict press rx) 3-6-9-12-etc Cal Ski 3-6-9-12
