Wednesday 2-15-23

Stamina

1) 12 minutes Shuttle sprints @ 75% effort

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

6/6x Rotational MB Slam

20/20sec Side Plank

2) 12 minutes Bike Erg @ 75% effort

10x Ring Rollouts

8/8x Staggered Stance KB RDL (kickstand RDL)

3) 12 minutes EMOM

1: Jump Rope

2: 8x Sprawls (burpee no push up)

3: 45 sec Wall Sit

4: 6/6x Tall Plank KB Pass Through