Warm up
Dynamic warm up
TRX Hip Mob
15mins

THE WORKOUT
6 stations, 2 exercises per station... not all is as it seems.... ;)

1) ROWING (PIKE & AB ROLL OUTS)
2) SKI (ARMS ONLY & REV LUNGE)
3) LANDMINE (LUNGE PULSE R/L)
4) SKIP (DU & PUSH PRESS)
5) KB (UNILAT BOTTOMS UP KB HOLD & SQ HOLD R/L)
6) CURVE (SPRINT & 3-POINT BEAST PROGRESSIONS

FIREDRILL : 20s ON: 07s OFF 2 X's @ each Station 1 X thru
ROUND 1 : 35s ON : 10s OFF 4X's @ each Station 1 X thru
ROUND 2 : .....Who knows..... ;)
35mins

Spend 10min in bottom of squat position

Build to a Heavy Set of 5 (Not max)

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 pass through
10 pvc oh squat
5 ring rows

Metcon/Rx(17)
10-9-8-7-6-5-4-3-2-1
wallballs
cal row/ad
ring row/pull ups

accessory(15)
2x8 bench/strict
2x8 curls
2x8 s/a row

Finisher
stretch and roll everything
100 temper tantrum

5 T2B
5+5 Snatch käsipainolla
10 Thrusters käsipainoilla

Sama treeni siis maanantain 9.10 ja keskiviikon 11.10 ryhmälle!

AMRAP 10 min

2 Muscle-ups
10 Pistols
10 HR Pushups
4-8 Rope Pullups

5min each side

https://www.youtube.com/watch?time_continue=2&v=-ZX1QMTdAC4

3 x 4 min ME with 1 min rest
100 x DU + Max rowing calories

50/35 Calorie Assault Bike
100 Double-Unders
800m Weighted vest Run (20/15kg)
100 Double-Unders
50/35 Calorie Assault Bike

30 Hang Power Cleans (50/35)
30 Wall Balls (20/14)
30 Calorie Row