Wednesday 4-12-23

Stamina

1) 12 minutes AMRAP @ 75-80% effort

200m Run

20/20 sec Single leg wall sit

8/8x Landmine Rotations

2) 12 minute Bike Erg

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

20/20 sec Anti rotation band hold

25/25m Single arm overhead DB carry

3) 12 minutes Row

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

15/15 sec Single arm ring row hold

6/6x Single arm DB Cross body RDL