400 Meter Run
100 Eye-Height KB Swings
400 Meter Run
100 Hollow Rocks
400 Meter Run
100 Burpees
400 Meter Run
100 Superman Rocks
400 Meter Run
100 Russian Twists – w/plate
400 Meter Run
MCx: 53/35, 45/25 plate
MAx; 300m, 35/26, tuck rock, 25/15 plate
MVx: 200m run, 80 reps, 26/18, sit ups, in+outs, sprmn lifts, 15/10 plate
GOALS + GUIDANCE: […]
4 Rounds
500/400 Meter Row
20 DB Deadlifts
15 DB Hang Clean + Jerks
10 DB Front Squats
50 Double Unders
MCx: 50/35
MAx: 400/350m, 35/20, 15 attempts
MVx; 375/300m, 15-10-5 25/15, 75 singles
GOALS + GUIDANCE: Sweatfest!! Spend two minutes or less on the row at a moderate pace (80% effort). Then, with two dumbbells, do […]
5 Rounds
:60 Bike for Calories
15 Pull Ups
Rest 1 Minute
MAx: 8 pull ups (band)
MVx: 18 ring rows
GOALS + GUIDANCE: Bike for a minute at a moderately fast pace. If you’re a stellar biker that could be 70-75 rpms. If biking is “ok” target 60-65 rpms. And if biking is […]
10 x 200 Meters
on the :90
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