THURSDAY, 3/28/2024

Part A: every minute for 10 minutes 3-5 heavy db bench press (2x 30/50) Part B: every 2 minutes for 8 minutes 30 kb swings, light (8/12/16) plank for remaining time then every 2 minutes for 8 minutes 1 minute max handstand push ups or z-press hollow hold for remaining...

WEDNESDAY, 3/27/2024

A. Tabatas (alternating movements) 1: battle rope & mountain climbers 2: leg raises & plank 3: weighted step ups & up downs 4: curtsy lunges & jump rope B. 3 rounds of 10 squat cleans (95/135) 400m run/500m row/1200m...

TUESDAY, 3/26/2024

Part A: 2000m row/ski (4800m bike, 1 mile run) Part B: every 15 seconds for 7 minutes 1-2 chin ups Part C: 2 rounds, 9 minute cap 4 overhead squats 55-65% 10 sit ups 8 front squats, same weight as overhead 10 sit ups 12 back squats, same weight as overhead 10 sit...
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