PCT east to the hot springs via the spillway from Arrowhead Lake Road and back.

12.72 miles

EMOM 14

1 min : 1 x sprint 10 m
2 min : 3 max high box jumps

Máx reps in 1 minute:
- Sit Ups
- Air Squats
- Push Ups
- Box Jumps
- Pull Ups
- Double Unders

(Mid line Stabilisation) 5 Rounds

25 Hollow rocks+ 25 Arch Rocks

Post loads to comments.

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For Time:
800m Run
80 Squats
80 Kettlebell Swings 24/16kg
400m Run
40 Squats
40 Kettlebell Swings

• 8 Interval of:
Row 4:00 @ 85-90% MHR
2:00 rest each interval

Aikaa vastaan

Ensin

1000 m soutu

Sitten 5 kierrosta

6 pistoolikyykkyä vuorojaloin
9 seinäpalloheittoa 2-6 kg
6 leuanvetoa

For Quality:
100 pull ups
100 push ups
100 sit ups
100 air squats

Forget the high intensity, break down the sets into 5 or 10 reps, and complete in any order you like!

Complete as many rounds as possible in 15 minutes of:

• Row 15 calories
• 10 box jumps, 30-inch box
• 185-lb. push jerks, 5 reps

Power snatch 6x2

3 X Wall climp
6 x Wall ball
9 x Burpee