Strength Five rounds building sets 9/9 deficit Bulgarian split squats 9 incline, dumbbell bench press 9/9 single arm rows Conditioning Three rounds for Time 30 Heel elevated goblet squats 40 kettlebel
Endurance Part 1 Four rounds Run bike row or ski Moderate two minutes Sprint 90 seconds Slow 90 seconds Part 2 Three rounds 45 seconds work 15 seconds rest Side plank left Side plank, right Flutter
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