Warm up|Performance
3 Rounds
12 Banded Goodmornings
:30 Cobra Stretch
12 Spiderman Lunges/Side
:30 Moderate Assault Bike
Perfromance|Conditioning
The Running Dead”
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run
Compare results to July 5, 2024.
31:11 Rx (treadmill run)
38.37/ bike 3.2km /10kg db step overs/ row 50 cals
30:40
9:00/3:15/5:30/4:00/8:55