Wednesday 9-6-23

Sep 5

Written By John Murie

Stamina

1) 12 minutes Echo bike

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

50m Plate Pistol Walk

40 sec plate loaded wall sit

2) 12 minutes Row

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

6/6x Archer Ring Row

20/20 sec Anti Rot. Band Hold

3) 12 minutes AMRAP

Run 200m

8/8x Split stance KB slasher

8/8x Top down gorilla row

John Murie

Thursday 9-7-23

Tuesday 9-5-23