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January 5, 2023

ACTIVATION WORK

Every minute for 15 minutes (3 Rounds)

Min 1 - 10 Alternating Airplanes

Min 2 - 8 DB Windmill (R)

Min 3 - 8 DB Windmill (L)

Min 4 - 10 Seated Tricep Extension

Min 5 - 10 Low Bear DB Pull Across (5/Side)


BIKE WORK

Every Minute for 14 Minutes

15 Seconds HARD

45 Seconds Recovery

Recent Posts

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5 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike ‍Time Cap: 25 Minutes

Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up

Part 1 On the 2:00 x 3 Sets: 5 Push Jerks‍ Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row ‍ Time Cap: 10 Minutes

Post: Blog2_Post
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