Warm up
200 meter run
10 second active hang
5 inch worm push ups
3 negative pull ups
Hyrox
20 rounds or 1 hour
Ascending ladder
400 meter run
1 burpee broad jump
400 meter run
2 burpee pull ups
400 meter run
3 burpee broad jumps
400 meter run
4 burpee pull ups
Continue this pattern til 20 rounds or 1 hour is hit
Swap the run for 20/16 cal bike
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 Worlds Greatest Stretch 10 Second L- Hang 20 Second Plank 1o Strict Hanging beg Raises 20 Second Side Plank 30 Second Wall Facing...
3 RFT: 500m Ski/Row 100ft KB Lunge (35/20 x 2) 100m Farmer Carry (53/35 x 2) 1000m Run *Accumulate 300ft Sled Push or Pull throughout
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