Max test!
1 min Crosstrainer Max Calories
1 min rest
1 min Crosstrainer Max Calories
1 min rest
1 min Crosstrainer Max Calories

REMEMBER, this is MAX EFFORT!!

Description: Record max calories for each set and add as a comment but record the total as a score. Example: 15, 17, 14 in the comment and 46 as the total score.

5 Rounds
7 Bent over Rows @ 4-6kg/side
10 Walking Lunges @ 4-6kg/side
7 Thrusters @ 4-6kg/side
10 Walking Lunges @ 4-6kg/side

Then, rest 2 min when 5 rounds after completing 5 rounds

Then, AMRAP in 5 min
7 Bent over Rows @ 4-6kg/side
10 Walking Lunges @ 4-6kg/side
7 Thrusters @ 4-6kg/side
10 Walking Lunges @ 4-6kg/side

Description: On a running clock complete all the above and record the total time including the 2 min rest in between. But also record the total rounds and repetitions completed during the 5 min AMRAP in the comments

Movements:
Bent over rows

Walking lunges

Thrusters

3 min Max burpees

5 Rounds:
8-12 Dumbell Chest press
10 Scapular retraction on rings/TRX

Description: on the DB Chest press - if you're doing 12 reps or could do more, increase the weight for next round, the same thing if doing less then 8 but decrease the weight to up the reps for next round.

Movements:
Dumbell Chest press
[Flat Dumbbell Chest Press - YouTube](

)
Scapula retraction on rings
[Scapular Retraction on Rings - YouTube](

)

Core Finisher tot 9min:
3 Rounds on a rolling clock:
30 sec Russian twist
30 sec Push-up Plus (Should give some rest but good for shoulder/chest mobility)
30 sec Hip raise
30 sec Plank
30 sec Seated sicker kicks (hands on the floor)
30 sec rest

Movements:
Russian Twist
[Russian Twist - YouTube](

)
Push-up Plus
[Oefening 16 push-up plus - YouTube](

)
Hip Raise
[Straight Leg Hip Raise - YouTube](

)
Seated siccor kicks
[Seated Scissor Kicks - YouTube](

)