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4/23/25

Warm Up

Worlds greatest stretch

Dynamic movements

-High knees

-Butt kicks

-Side shuffles

-Kareoka


Endurance

Total calories for time

Scaled 300

Rx 500

Rx+ 700

Mix up the movements however you want

Row

Bike

Ski

Climb

Run-Use app

 
 
 

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4/18/23 strict press 10 x 3

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...

 
 
 
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0-430 1k row Rest remaining time 500-930 60 hand release push ups Rest remaining time 1000-1430 100 goblet squats Rest remaining time 1500-1930 1k ski Rest remaining time 2000-2430 100 lunges Rest rem

 
 
 

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