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Intervals

Row, ski or bike

In 20 minutes

FiveX1 one minute sprints

Followed by two minute recoveries


Endurance

AMRAP20

100 ft sled or plate push

500 m row

20 wall ball

 
 
 

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4/18/23 strict press 10 x 3

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...

 
 
 

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