Wednesday 10-4-23

Oct 3

Written By John Murie

Stamina

1) 12 minutes Bike Erg

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

SA KB Front Rack Split Squat @ 2020 tempo

30 sec Bear Position Shoulder Taps

2) 12 minutes Slideboard Skaters

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

10x Slideboard Push up with pike

10/10x Alternating KB Gorilla Row

3) 12 minutes AMRAP

200m Run

8/8x Single Leg KB RDL

8/8x Alteranting SL V-ups

8/8x Tall kneeling KB halo

John Murie

Thursday 10-5-23

Tuesday 10-3-23