Wednesday 11-8-23

Nov 7

Written By John Murie

Stamina

1) 12 minutes Slideboard Skaters

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

10x SB Push up to pike up

8/8x Slideboard Reverse Lunge

2) 12 minutes Bike Erg

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

8/8x Kickstand RDL

10/10x Banded Paloff Press

3) 12 minutes Row

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

8/8x Rotational MB Slam

6/6x MB Floor Wipers

John Murie

Thursday 11-9-23

Tuesday 11-7-23