Wednesday 12-6-23

Dec 5

Written By John Murie

Stamina

1) 12 minute Slideboard Skaters

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

8/8x Bird Dog Row (use benches)

12/12x DB Side Bends

2) 12 minute Bike Erg

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

25m/25m Single Arm Overhead KB Carry

8/8x SA KB Front Rack Split Squat

3) 12 minute Row

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

20/20 sec Single Leg Wall Sit

12/12x Side plank powell raise

John Murie

Thursday 12-7-23

Tuesday 12-5-23