Wednesday 12-20-23

Dec 19

Written By John Murie

Stamina

1) 12 minutes Bike Erg

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

8/8x Low hold cossack squat

30 sec Ring plank

2) 12 minutes Echo bike

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

12x Bent over DB fly

15/15 sec Adductor side plank

3) 12 minutes Slideboard

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

8/8x SB Oblique Crunch (slow and controlled, focus on eccentric)

8-10x SB hamstring Curls

John Murie

Thursday 12-21-23