Bench Press

3 x 10 @ 60 - 70%
3 x 6 @ 75% ->

Go Every 3:00

FINISHER
6 SETS of each
:20 ON/ :10 OFF
MOVT 1 - Single DB Curls
MOVT 2 - Single DB Glute Bridge-Up
MOVT 3 - DB Slides
No Additional Rest b/t Sets
*1 SET = MOVT 1- MOVT 3.

• Video: https://vimeo.com/812521830

PARTNER WORKOUT
IN TEAMS OF 2.
AMRAP x 18 MINUTES
20 Walking Lunges
15 Double DB Hang Power Clean
30m DB Farmer Carry
*P1 completes 1 full round while P2 completes Row/Bike/Ski at consistent pace. Once P1 finishes a round, partners switch.

5 set of 3's of Good morning

A.1)Snatch deadlift+ Snatch high pull from power position+ Power snatch+ ohs 5×1+1+1+1

B.1) Snatch high pull+ Snatch 50%×2+1 60%×2+1 70%×2+1 80%×2+1 85%×1+1

C.1) Front squat w/1.rep double bounce
60%×3 70%×3 80%×3 85%×2 75%×3

D.1) Power jerk
50%×3 60%×3 65%×3 70%×3 65%×2

E.1) Good morning
4×7

Jefferson Curl 3x10

Maastaveto korokkeelta 3x2 (50-60-70%)
-1 kumiharkko

Maastaveto 3x75%, 1x80%, 2x85%, 1x90%, 2x5x65%

Penkki 3x3x85%

Kiertäjät kyljellään 3x20 / puoli

Kumppariveto niskan taakse istuen 5x10
-leveä ote
-alhaalla 3s pito

Vasarakääntö yhdellä kädellä 3x20 / käsi

30s on - 20s off for 6 rounds:
a) skin the cat
b) pistol squat / shin shrimp squat
c) tempo horizontal row (0+3+3)
d) wall supported hs plate step ups / wall supported hs hold
e) diagonal skater jumps (pause at receiving position)

You go I go intervals

5 rounds/person
2min ON, 2min OFF
8 db power snatch @22/14kg
8 push ups
6+6 shoulder to overhead @22/14kg
max burpee over db

2 Rounds
(16x 1min ON, 15sec OFF)
1. Lunge steps in plank
2. Couch Stretch, right
3. Lunge steps in plank
4. Couch Stretch, left
5. Dynamic Scorpion
6. Pigeon Stretch, right
7. Dynamic Reverse Scorpion
8. Pigeon Stretch, left
->
Mobility challenge 5min
(Shoe, stick, teacup)
->
Mobility cooldown (1-2min):
- Calves
- Squat to stand
- Adductor stretch
- 90/90 rotations
- Seated hamstring Stretch, R+L
- Happy baby pose
- Relax