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6/13

0-430

1k row

Rest remaining time

500-930

60 hand release push ups

Rest remaining time

1000-1430

100 goblet squats

Rest remaining time

1500-1930

1k ski

Rest remaining time

2000-2430

100 lunges

Rest remaining time

2500-2930

50 burpees

 
 
 

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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...

 
 
 
6/11

Four rounds-building sets 12/12 single arm bench press 12/12 alternating kettlebell rows 12 heel elevated goblet squats with a pause Amrap8 5 devils presses 10 lateral Box step overs

 
 
 
6/10

4 rounds In 4 minutes Run 400 meters Then IRT Max cal row Rest 1 minute In 4 minutes Run 400 meters Then IRT Max cal ski Rest 1 minute

 
 
 

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