Daily Archives: December 20, 2017

10 min cyclic warmup + 10 min movement quality for hips (ido squat, hip flow, hamstring work) Got in about 15+ + Row 12-15 sec @ 600-700 watts, rest 60 sec x 8 of course the minimum interval requirement is … Continue reading →

Before starting this day I thought you had extremely high confidence in me in my ability to move fast on burpees and then I surprised myself. 12 bar facing burpees @ 93% effort, new set every 2:30 x 3 (sets … Continue reading →