Wednesday 12-13-23

Dec 13

Written By John Murie

Stamina

1) 12 minutes Slideboard Skaters

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

6-8x Hanging Knee Raise

8/8x SB Lateral Lunge

2) 12 minutes Bike Erg

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

10x Parallette Push up with shoulder tap

10/10x Seated Leg Lift Overs

3) 12 minutes AMRAP

100x Jump Rope singles

6/6x SA KB Suitcase Deadlift

8/8x Prisoner Step Ups

20/20 sec SA Ring Row Hold

John Murie

Thursday 12-14-23

Tuesday 12-12-23