Wednesday 1-17-24

Jan 16

Written By John Murie

Stamina

1) 12 minutes Bike Erg

@1:00, 4:00, 7:00, 10:00 stop and complete

20/20 sec Split Squat hold

8/8x DB plank pass through

2) 12 minutes Row

@1:00, 4:00, 7:00, 10:00 stop and complete

10x DB Crush grip Z-Press

10/10x Seated plate russian twist

3) 12 minutes Slideboard Skaters

@1:00, 4:00, 7:00, 10:00 stop and complete

8/8x SB lateral lunge

8/8x KB gorilla row

John Murie

Thursday 1-18-24

Tuesday 1-16-23