7/26/24

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...

Endurance Four round Bike row or ski Two minutes moderate Two minutes fast Two minutes slow Delta Low box step ups very heavy 1x40, 2xs 30 3xs20 4xs 10 Side plank 1x60 seconds e 2xs 45 seconds 3xs 30

Bench press-1x5 with pause, 1x20 Then build a heavy 6 Then Tabata alternating kettlebell snatches Then EMOM3 4 bench presses Then Tabata kettlebell cleans Then AMRAP6 10 hand release push ups 10/7 cal