Wednesday 10-19-22

Oct 18

Written By John Murie

Stamina

1) 12 minutes BikeErg @ 75%

@ 2:30, 5:00, 7:30, 10:00 stop and complete

6x DB RDL + Reverse Lunge L + R (RDL + lunge/lunge = 1 rep)

2) 12 minutes Row @ 75%

@ 2:30, 5:00, 7:30, 10:00 stop and complete

5x SA KB clean & Press + 25m SA OH carry R Arm

5x SA KB clean & Press + 25m SA OH carry L Arm

3) 12 minutes @ 75%

Run 300m

20/20 sec SL wall sit

5-10x Ab rollouts

8/8x Tall kneeling Landmine twists

John Murie

Thursday 10-20-22