Warm Up
5 min fast walk to light jog/run
then
2-3 Sets
5 scap pull ups slowly
5 Ring Row
5 (HR) Push Up
10 Banded Air Squat

Workout Prep
100m Run
2 Strict Pull Up
4 Push Up
6 Air Squat

Metcon
3 Sets
5 min on / 2 min off
Buy In: 400m Run
Max Rounds
Strict Cindy
after 3 sets rest that 2 min and then
5 min run @moderate pace
eli 3x400m juoksut + cindyä ja sit kerran 5 min juoksu.

Strenght
5x3 Front Squat to Bench (eli ns. box front squat) @60-65-70-75-80% of 1rm front squat
perform 6-10 kipping hspu after box squat set
rest 1.5-2.5 min bwn sets

Accessory Work
2-3x12-15 double kb incline bench press @light/moderate weight
2-3x12 double kb front rack step back lunges @2x12/2x16kg's (6 per leg)
2-3x24-30 kipping knee raises
rest 1-2 min bwn sets