MOBILITY (LOWER BODY) 10MIN
.
3 Rounds FOR TIME:
800m Row
800m Run (amis)
100 DU/ 200SU
TC 35MIN

Partner AMRAP 30:00
400 Meter Run / 1+½ Stairs / Row/Ski 400m
20 Hang Squat Cleans @52.5/35kg
400 Meter Run / 1+½ Stairs / Row/Ski 400m
20 Burpee Box Jumps @61/51cm

• One person works
• Split as desired.

Facepulls 5x15-25

Penkki 6x3 (noin 80% max3:sta)

2lankun penkki max1

For Time:

Run 400m

50 Air Squats

Run 400m

50 Push-ups

Run 400m

50 Sit-ups

Run 400m

3 x 3

4 Rounds:
8 Bench Press + 8-12 T2B (unbroken!)
60-90s rest between the rounds

4 rounds:
8 Deadlift + 8-12 Kipping HSPU (unbroken!)
60-90s rest between the rounds

7km juoksulenkki

For time
21-18-15-12-9-6-3
toes-to-bars
burpees

Basic Endurance 40 min

Ski 10 min
40m OH walking Lunge /w plate
Row 10min
10m tuck walk
10m Crap walk
10m Bunny hops
10m Hs Walk
Bike 10 min
50 toes to post