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2/4

Endurance

Four round

Bike row or ski

Two minutes moderate

Two minutes fast

Two minutes slow


Delta

Low box step ups very heavy 1x40, 2xs 30 3xs20 4xs 10

Side plank 1x60 seconds e 2xs 45 seconds 3xs 30 seconds 4xs 15 seconds

 
 
 

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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...

 
 
 
2/7

Rx+4 rounds Rx 2 rounds Scaled 1-2 rounds with a partner 500 m row or ski 100 ft burpee broad jump 100 ft walking lunges with sandbag 25 wall ball-unbroken

 
 
 
2/5

8 rounds building sets 8 landmine rows 8/8 alternating deficit goblet, reverse lunges 8/8 single arm, push presses AMRAP10 15 double dumbbell deadlifts 10 push-ups on dumbbells 5 pull-ups

 
 
 

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