Warm up(8)
10 pik-n-grass
20 jing jangs

10 active dive bombers
20 mountain climbers-2ct

10 inchworms
20 jax

Mobility(4)
1:00 min IT stretch
1:00 min calf stretch

Workout(20)
2rds
25 ring row/pull ups/c2b-challenge up-15 bmu
400m run
50 butterfly sit ups-challenge up-mbsu 20/14
400m run

Opt(12)
Iso-core
5 giant sets
5 db curls heavy
5 tricep oh ext
5 single arm row
5 db chest press
5 side bends per side

4x1 clean and jerk
3x1 deadlift
5x100m hill sprints-walk back

Finisher
30 arm circles
15 side plank pt per side
30 over unders
1:00 min samson

-Pysty + vauhtipunnerrustekniikka

“KELLY”

5 Rounds For Time

400 meter Run

30 Box Jumps

30 Wall Ball Shots

Matalatehoista hikiliikuntaa 60 minuuttia

Alternate for 4 rounds, rest as needed:

1) 6 Narrow Grip Bench Press
2) 3-9 Chest to Rings Pull-Up, TEMPO 3010 (3sec down)

RPE 4 (1-2 reps in the tank)

8 kierrosta (yhteensä)
A 300m Juoksu B 10 Yleisliike (tämä 1. kierros)
B 300m Juoksu A 10 Yleisliike (tämä 2. kierros) jne.
...
..
Heti sen jälkeen

8 kierrosta molemmat
A 300m juoksu + 10 Yleisliike B tauko (kierros 1)
B 300m juoksu + 10 Yleisliike A tauko (kierros 1) jne.

Optional Accessory

STRENGTH

2-4 rounds, rest as needed:

1) 5-10 Banded Pull-Apart with 5sec negative
2) 20 Russian Twist

RPE 3 to 3+

For pacing and Max reps:

1600m run slow medium pace
200m at 400m pace
Max rep push ups
1200m run slow medium pace
200m at 400m pace
Max rep push ups
800m run slow medium pace
200m at 400m pace
Max rep push ups

20min AMRAP:
Run 300m,
Max reps Jumping pull ups

3 x 10+10 rep weighted