WARM UP
Worlds Greatest Stretch
Then
3 Rounds
1 Min Row
1 Min Ski
1 Min Bike
CONDITIONING
AMRAP4
200 M Row
20 Hand Release Push Ups
Rest 2 Minutes
AMRAP4
200 M SKi
20(10/10) Alternating DB Snatch 35/20
Rest 2 Minutes
AMRAP4
12/9 Cal Bike
12/12 Single Leg Bicycles
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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