Wednesday 1-25-23

Jan 24

Written By John Murie

Stamina

1) 12 minutes Row @ 75%

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

8/8x Single Arm DB Row (1 sec pause at top of row)

30 sec Ring Plank

2) 12 minutes Bike Erg @ 75%

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

8/8x Staggered Stance KB RDL

8/8x Landmine twists

3) 9 min AMRAP - steady pace

75 jump rope singles

8/8x ½ kneeling landmine press

30 sec hollow hold

8x calorie erg of choice

John Murie

Thursday 1-26-23