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5/15/24

Endurance

Delta

1 round

1500 m row

1500 m ski

60/42 cal bike


2 rounds 1000 m row

1000 m ski

40/28 cal bike


3 rounds

500 m row

500 m ski

20/14 cal bike

 
 
 

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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...

 
 
 
6/8

3 rounds Work 10 seconds Rest 20 High knees in place as many as possible Power jacks Back squat-heavy, 6 Then 3-5x3@90-100% Lateral Box step downs3x5/5 Hip thrustS 3x10 In five minutes Run 400 m 30 sa

 
 
 
6/6

Rx+3 xs Rx 2xs Scaled 1x 1000 m run 30/24 cal ski 800 m run 30/24 cal row 600 m run 30 burpee pull ups 400 m run 30 (15/15) sandbag lunges 200 m run 30 dbl db thrusters

 
 
 

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