Banded Hammer Curls: 3 x 15-20. Rest 60s.
+
- Global Foam Roll Pecs x 60s each
- Biphasic Half-Kneeling Pec Stretch x 60s each side.
- Shoulder IR Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Band Face Pull-aparts: 100 Reps
+
- Biphasic Lat Stretch x 60s each
- Shoulder ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

PERFORMANCE
4 SETS; Rest 2:00 Between
15/12 Cal Bike/Row/Ski
20 Burpees
20 KB Sumo DL High Pull @32/24kg
15/12 Cal Bike/Row/Ski

---

FITNESS
4 SETS; Rest 2:00 Between
12/10 Cal Bike/Row/Ski
15 Burpees
15 KB Sumo DL High Pull
12/10 Cal Bike/Row/Ski

• RPE 8
• Video: https://vimeo.com/875054804?share=copy

QUEEN BEE (PERFORMANCE)

7 ROUNDS FOR TIME*
14 V-Ups
14 DB Floor Press (50/35lbs)
14 USA KB Swing (32/24kg)
14 Burpees To 15cm Target

---

QUEEN BEE (FITNESS)

7 ROUNDS FOR TIME*
14 Tuck-Ups
14 DB Floor Press (Lightish)
14 USA KB Swing (moderate)
14 Burpees to Low Target

*Increase Reps by 1 Each Round 14,15,16...
- RPE: 8
- Cap: 30:00
- Video: https://vimeo.com/924884118?share=copy

Warm up
2 rounds
2 min cardio
5 inch worm + push ups
5 burpee pull ups
10/10 single leg hip bridges
20/20s side plank hold

Strenght
Push Press x 12-10-8-6 reps, building in weights
perform 8/10 cal ski@mod/fast pace after each push press set
rest 2-3 min bwn sets

Accessory Work
3 sets of :
10+10 single arm kb push press
10 banded strict pull ups
10 supermans with stick (pause 1-2 sec on each rep) use extra weights
rest 1-2 min

AMRAP 42, With Partner

Run 800m both
70 One Arm Kettlebell Swing
50 Step Over Box
100 Calories Row
50 One Arm Overhead Squat
70 Russian Twist
100 Calories Bike Erg

0-10min
1,2,3,…,10
Leuanveto
Etukyykky 43/30kg

10-20min
3 kierrosta
10 yleisliike tangon yli
10 thruster 43/30kg

30min-
1 mailin juoksu

Core "Optional"

4 rounds :
15-20 GHDSU ( shoulders on hip line )
40 + 40 m One Arm Farmers Carry

20:00 Quality Focused
15m each Single Arm Lateral Front Rack Carry @24/16
10 each Bodyweight Lunges
10 each KB Ballistic Rows
2 each Turkish Get-up
- Goal: Sustainable effort

Press to Handstand Negative: 10x1 ~Using a wall lower as slowly as possible. If possible remove from the wall.