Warm up
10 minutes mixed cardio
Conditioning 3 rounds
Work 90 seconds Rest 30 seconds
Station one 10 floor overheads 5 plate hop Burpees
Station two
Bicycles
Station three
20 mountain climbers Five push-ups
Station four Five curls
10 second rest
Station five
Hollow hold
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 5 Goblet squats 10 (5/5) KB rows 15 Push ups Strength EMOM6 1 Squat clean-Building sets Bench press-Build...
Warm up World’s greatest stretch Dynamic movements Endurance For Time 1000 m run 50/40 cal bike 1000 m row 1000 m run 50/40 cal bike 1000...
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