Sunday, December 22, 2024

Capacity Sunday

Minute 0-5:00

machine of choice

:30 tough pace

:30 easy pace

minute 5:00 - 10:00

amrap

10 lateral banded steps

10 kb guerilla rows

20 prone hamstring curls

minute 10:00-20:00

450m run

45 devils press, 35/25#/h

450m run

minute 20:00-30:00

500m row

50 K2E

500m row

minute 30:00 - 40:00

slow controlled amrap

10 db hinged rows

10 banded pull aparts

10/side single leg hip thust

10 bb curls