4/7/25

Warm up 30 seconds handstand hold

30 seconds active hang 2 rounds

10 rear dealt flies

10 supine rows

10 tips

100 meter run

Strength Kneeling dumbbell, strict press-building sets

1x9

1x6

Build a heavy three

Then A-B-C-B-A

A-for Time

1000 m run or 50/40 calorie bike

(Reduce distance if you don’t think you can make it back under 5 minutes)

B-AMRAP2

5 pull-ups

10 High swings

C-EMOM3

1/1 kneeling strict press

Recent Posts

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...