7 kierrosta , 2 min tauko kierrosten välissä

100m farmari kävely 2x käsipaino/kahvakuula
7 etunojapunnerrus käsipainojen/kavhakuulien päällä
14 kyykky käsipainot/kahvakuulat eturäkissä

Rästi

Warm-up x2
Left arm over chest 20 seconds
Right arm over chest 20 seconds
10 arm circles forward
10 arm circles backward
100-meter jog (only once)

Workout
20 HR Push Ups
20 Dumbbell Front Squats
15 Pull Ups
200m run
15 HR Push Ups
15 Dumbbell Front Squats
10 Pull Ups
200m run
10 HR Push Ups
10 Dumbbell Front Squats
5 Pull Ups
400m run

-Rest 3 minutes-

400m run
10 HR Push Ups
10 Dumbbell Front Squats
5 Pull Ups
run 200m
15 HR Push Ups
15 Dumbbell Front Squats
10 Pull Ups
200m
20 HR Push Ups
20 Dumbbell Front Squats
15 Pull Ups

walk 200m cool down focus on returning to normal breathing
PRT

5 rounds
30 DU
5 pull ups
10 push ups
15 air squats

4 rounds for quality

8 z press e/s
8 1-arm ring row e/s

RPE 6

💃🤸🧚‍♂️🕺

Partner Workout!

3 x 10:00 AMRAPS
Rest 2:00 between each

A)
10 total Single Arm Squat Clean Thrusters @24/16kg
10 Box Jumps w. step down
60 Meter Run / 8 Cal Row

B)
10 Goblet Squats
10 Burpees
60 Meter Run / 8 Cal Row

C)
10 Air Squats
10 Burpee Box Jumps
60 Meter Run / 8 Cal Row

• Goal: Challenging effort. One person completes a full round at time so make sure you're able to complete the prescribed work UB.
• Rx+: Heavier KB

5x5
@76%
Rest 2-3min.

4 rounds for quality
8 Bulgarian split squat e/s
8 BB romanian DL, toes on a riser
30s. Weighted ring plank hold
- RPE 6-7
- light weight
- focus on right activation of the glutes

500m row/ski/bike
then 3 rounds of
7 ring row
5 plyo push up
12 hollow rock

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Bench Press

In 20 min built up to heavy 3 RTM
mark 3 of your heaviest