Monday 03/13/2023

STRENGTH

AMRAP 10

:30 Active Hang from Pull Up Bar

:20/:20 Side Plank

20 Hanging Knee Raise

20 Superman’s

20 Hollow Rocks

:10 L Sit Hold

SKILL

Part 1) Jump Rope Drills / Warm Up

Part 2) Tabata Double Under (4min of :20 on /:10 off)

WORKOUT

LFCF Benchmark “Death Race”

5 Rounds:

15/10 Cal Bike

10 Burpee

*Target sub 8 min

*10 min cap