Wednesday 4-10-24

Apr 9

Written By John Murie

Stamina

1) 12 minutes AMRAP @ 75%

200m Run

20/20 sec Single leg wall sit

25m/25m Sinlge Arm Bottoms up KB carry

15/15 sec SA Ring row hold

2) 12 minutes Slideboard Skaters

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

8/8x SB Lateral lunge

10x SB plank to pike (slow eccentric)

3) 12 minutes Bike Erg

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

8/8x Staggered/Kickstand KB RDL

8/8x ½ kneeling low to high kb chops

John Murie

Thursday 4-11-24

Tuesday 4-9-24