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The Way You Look Tonight Aerobic Capacity Run 3 sets: 400m run rest :45 400m run rest :45 400m run rest :45 400m run -rest 4 mins between sets #ForgedByFerrara

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Aerobic Capacity

Aerobic Capacity Run

3 sets:

800m moderate

-rest 2 mins

400m fast

-rest 4 mins

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#AerobicCapacity

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Watermelon Sugar

5 rounds:

20 cal bike

20 toes to bar

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Aerobic Capacity

Aerobic Capacity Run

1000m mod

500m fast

700m mod

300m faster

600m fast

200m fastest

*4:00 rest between all reps

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#AerobicCapacity

#MayhemAthlete

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Good Things

3 sets (1 set every 10 mins):

15-12-9

Row Cals

Lateral Burpees Over Rower

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#MayhemAthlete

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Rest Day Rest day. #ForgedByFerrara

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Aerobic Capacity

Part 1- Aerobic Capacity

5 rounds:

400m run fast

200m run easy

200m run fast

-2 min rest

Part 2

Handstand walk practice

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Go Flex 20 Min EMOM: Odd: 6 sandbag cleans 150lbs Even: 10 strict hspu #ForgedByFerrara

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Max Strict Handstand Pushups

Max set of strict handstand pushups:

36 reps, PR

40 I’m comin for ya! 😈

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#HWPO

#PursuitOfVirtuosity

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Liv Challenge

Every 2 mins for 15 sets:

10 cal row

10 db alternating double hang clean/snatch

10 v-ups

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Active Recovery 20 minutes AMRAP (Easy active recovery pace) 10 cal row 10 cal bike -keep alternating for 20 mins #ForgedByFerrara #MayhemAthlete

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Murph

Murph

1 mile run

100 pullups

200 pushups

300 air squats

1 mile run

(With a 20/14 weight vest)

#Merica

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#Murph

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Aerobic Capacity

#ForgedByFerrara #MayhemAthlete

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Bignastics

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#MayhemAthlete

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Hung Up On You

The body achieves what the mind believes.

12-10-8-6-4-2

Sandbag Cleans @ 150 lbs

DB Bench @ 70 lbs (each arm)

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#MayhemAthlete

#Gnarly

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Aerobic Capacity Assault Bike #ForgedByFerrara

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Murph Prep 10 minute emom: 5 pullups 10 pushups 15 airsquats (All with weighted vest 20/14) #ForgedByFerrara #Merica