Warm up
30 seconds of each
Down dog
Pigeon
Couch
Endurance
Scale-1 round
Rx-2 rounds
Rx+-3 rounds
0-8:00
1/2 mile run or 40/32 cal bike
Max meter ski IRT
8:00-10:00
Rest
10-18:00
1/2 mile run or 40/32 cal bike
Max meter row IRT
Post total meters
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 200 M Run 20 Second Goblet Squat Hold 20 KB High Pulls 20 Pushups MYROX Scale 1 round Rx- 2 Rounds Rx+- rounds 1 Mile Run 100 M...
Conditioning 3 Rounds 3 minutes at each station,no extra rest between stations 1-650 M Row-Rest remaining time 2-20 DB Snatches IRT-Max...
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