3:00 on - 1:30 off x6 w/ partner, YGIG, divide anyhow - alt. btw a & b:
a) 30 double db bench press (2x22,5 / 2x15) - 30/24 cal row - amrap db bench press
b) 30 DL (100 / 60) - 30/24 cal other machine - amrap DL

Tulos: yhteenslasketut toistot AMRAPeista

Rasittavuus: RPE 7-8, ei tarvitse tehdä hurjalla kiireellä.

45 min PK
20 light kb swings
1500m row
400m jog
30s plank
30+30s side plank
20 glute bridges
10 air squats
10 OHS – broom stick
30 s hang

50-40-30-20-10 Reps for time :

Double Unders ( or 2xSingles )
Sit-Ups

TC 10

4 Supersets x Every 3:00

5 + 5 Scull Crushers
10-15 Toes to Post

Bench Press

Use 10 Minutes to approaching. Perform 4 sets Of 5 rep sets, same weight across.

Rest 2:00 - 2:30 Between Sets.

3 sets, 10-15 reps each:
- Prone Banded Shoulder Pass Throughs
- KB Windmills
- DB Sidelying Shoulder External Rotation (light)
- Scapula Push-ups
- Banded A/T/Y
Rest 1min btw sets. All 3 sets before moving on to the next movement.

Ring row 5x8
* -rest 2min*

Notes: You may use racks, but blocks are absolutely the suggestion. These do not have to be UB reps, and are designed to dropped on the blocks after each rep.

4 rounds:
25/20cal Assault Bike
12 Cable Lat Pulldowns – Neutral Close Grip

——— Rest 2-3min ———

4 rounds:
18/15cal Rower Pulls - only arms
12 Incline DB Shoulder Presses

——— Rest 2-3min ———

4 rounds:
18/15cal Ski - only arms
12 DB Bicep Curls