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4/29/25

WARM UP

1 minute Bike Easy

Worlds Greatest Stretch

1 Minute Bike Fast

30 Second Squat Hold


STRENSTH-Building Sets

15/15-12/12-9/9-6/6-343

Kneeling Get Ups

After each set

* 200 M SKi For Time


CONDITIONING


Mixed Tabata

Devils Presses - 45/25

Alternating Overhead Reverse Lunges

HYROx Hold the plate as long as possible

 
 
 

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DEKA/ DEKA MILE test run 30 REVERSE LUNGE 53/35 500M ROW 20 BOX STEP OVER 25 MED BALL SIT-UP 500M SKI ERG 100M DB FARMERS CARRY 60s/40s 25CAL LADDER 20 ALTERNATING KB CLEANS 70/50 300 ft SLED PUSH/PUL

 
 
 

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