Back Squat

5 x 5 @ Light to moderate ( 40 - 60% )

4RFT

500m Row
12 burpee pull Ups
21 Box Jumps

( 15 - 20 )

Every :45 x10:
15 Push-ups
Score: Total reps

30 min PK
2k bike
40 lunges
30s hang
30s plank
30s + 30s side plank
1k row

Hang snatch + snatch balance 6x(3+3) x 60%

On the 4:00 x 5 Rounds:
15-12-9
Alternating Single Dumbbell Snatches 22,5/15kg
Lateral Burpees Over Dumbbell

In Remaining Time Max Double Unders / Single Unders

score will be their Lowest (minimum) round of Double Under Reps. This will encourage athletes to be consistent across all 5 rounds.

WARM UP

0:30 Jumping Jacks
0:30 Knuckle Drags
0:30 Alternating Quad Stretch
0:30 Single Unders
0:30 Active Samson
0:30 Inchworm
0:30 High Single Unders
0:30 Active Spiderman
0:30 Downdog
0:30 Low and Fast Single Unders
0:30 Jumping Double Taps (no rope)
0:30 Double Unders
[Coach: hands by pockets and push the ground away when you jump]

TECHNIQUE & BUILD [12:00 - 22:00]

10 Alternating Single Dumbbell Deadlifts

10 Single Dumbbell Strict Press (hold dumbbell horizontally in both hands)

5 Single Dumbbell Push Press (each side)

5 Dumbbell Swings (each side)

5 Dumbbell Deadlift to Shrug

6 Alternating Single Dumbbell Snatches (3 each side)

On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Row
Minute 2: Russian Kettlebell Swings 24/16kg
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Assault
Minute 6: Rest

Open gym

A) 3 Rounds (3min yhteensä)
20s work, 10s rest
1. hollow hold
2. arch hold

B) For time 21-15-9
Overhead squat 50/35
Handstand push up
Erg (cal)

Kotitreeni

A) 3 Rounds (3min yhteensä)
20s work, 10s rest
1. hollow hold
2. arch hold

B) For time 21-15-9
Sit-up
Pike push-up
Burpee

10 min AMRAP
10 dumbbell thrusters 2x22,5kg / 2 x 15kg
15 cal row
3+3 TGU 24kg/16kg

200 olkapääkosketusta lankussa. Ei aikaa vastaan. Keskity laatuun.