Wednesday 7-19-23

Jul 18

Written By John Murie

Stamina

1) 12 minutes Bike Erg

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

8x Cyclist Goblet Squat @ 2020 tempo (2 seconds down / 2 seconds up)

8/8x Bear positions shoulder taps (slow and controlled)

2) 12 minutes Row

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

6/6x Farmers Press @ 2020 tempo (2 seconds down / 2 seconds up)

8/8x Split Stance KB Slasher

3) 12 minutes Slideboard

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

8/8x SB Reverse Lunge + Twist with plate

30 sec SB mountain climbers

John Murie

Thursday 7-20-23