5 Min Foam Roll / Own Mobility
4 Min Ergo
3 rounds:
20s GHD Hip Extension + 10 air Squat + 5 Strict Pull Ups
2+2 Pigeon Pose on Box

5 GM
5 BS
5 Elbows Rotations
5 Press
5 DL
5 FS
.....
30 Alt. Double DB Plank Rows
30 Single leg Glute Bridges

3 RFT:

50 Double Unders
3 OHS @ 70% Heavy 3 ( Taken from Floor )
10 Cal Echo Bike

( 10 - 15 )

Build to Heavy Set of 3

Then..

1 x 3 x 90% OTD
1 x 3 x 80% OTD

5 Rounds For time:

20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Air Squat

Rest 3 min Btw Rounds.

30 - 50

8 ROUNDS FOR TIME:
Alternate A&B (4x both)

A)
5 burpees
10 box jumps
15 kb swing @20/16kg

rest 1min

B)
one round of CINDY:
5 pull up
10 push up
15 air squat

rest 1min

time cap: 22min

A,
In 15-16 mins
Daily max of :
1 Hang Clean (any style) + 1 Front squat + 1 jerk (any style)

• 2 mins rest between Heavy sets

B,
With partner
5 mins of
Max reps front squats@70/47kg
Rest 1 mins
4 mins of
Max reps push jerk@60/43kg
Rest 1 mins
3 mins of
Max reps hang squat clean & jerk@50/35kg

Split work as You wish!

Build to Heavy Set of 3

Then
1 x 3 x 90% OTD
1 x 3 x 80% OTD

Parin kanssa, YGIG
Kerää mahdollisimman monta bingo-ruutua.
10 burpeeta jokaiselle jokaisesta valmiista bingosta!
45 min

Warm-Up

2 Sets
Tall Plank Lateral Walk 2,5m/side
8x/arm Single Arm Trap 3 Raise w/ DB Isometric
10x Scapular Pull-Up (pause 1sec at top)

——————————————————————

3 Sets

A1) Farmers Press: 8-10/arm; rest 60sec

A2) Narrow Grip Floor DB Press: 10-12reps; rest 60sec

A3) Alternating DB Curls: 8-10/ arm; rest 60sec

• A1 pick heavy weight for farmer hand ——————————————————————

3 Sets
10 Renegade Rows 22,5/15 kg
Row 250/200m @ 90% effort
rest 1min between sets

——————————————————————

3 Sets
10-12 DB’s Upright Row @ 2121
10-12 Plank Body Saw @ 3010
10-12 Lying DB’s Tricep Extensions @ 30X1

🤸‍♀️🧘‍♂️🤸🧘‍♀️