Wednesday 11-1-23

Oct 31

Written By John Murie

Stamina

1) 12 minutes Bike Erg

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

12x Bench Dips

30 sec feet elevated plank shoulder taps (feet on bench or box)

2) 12 minutes Slideboard

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

8/8x ½ Kneeling Bottoms Up KB Press @2121 tempo

10x KB sit ups

3) 12 minutes AMRAP @ steady pace

100x jump rope singles

10x Ring Face Pulls

10/10x DB Side Bends

5x Strict Knees to elbows

John Murie

Thursday 11-2-23