AMRAP 9

2-4-6-8-10-12....

Push Ups
Kettlebell Swing
Reverse Lunge

5 rounds for time:
15/11cal AB or 20/16cal Row
12 T2B
9 Burpee Box Jump Overs 60/50cm

On The 2:00 x 15

500/400m Bike Erg
AMRAP "Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squat

Score : Total Angie Reps

1:00 Banded Lat Stretch ( each )
1:00 Pigeon Pose ( each )
1:00 Child pose on Box
1:00 Squat Hold

3 x 15 Banded Pull Apart
3 x 15 Hollow Rocks
3 x 15 Glute Bridges

5:00 Cardio

Deadlift

10-8-6-4-2, AHAP

Go Every 3:00

Rest day - what did you do?

DELOAD WEEK

7min AMRAP
2-4-6-8...
Medball squat clean 20/14
Handstand push-up / box handstand push-up

Rest 3min

7min AMRAP
4-8-12-16...
One arm DB hang clean & jerk 17,5/12,5
Cal row

3-4rounds:

10-15 GHD hip extension
10-20 banded pull apart

20s ON, 40s OFF x10 (40min)

1) wall ball
2) toes to bar
3) power snatch @40/30kg
4) db hang power clean @2x22/14kg

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PERUSKESTÄVYYSHARJOITUS!
pidempi treeni, jossa tavoite pitää intensiteetti hallinnassa. Lyhyt työaika ja pidempi palautus

5:00 Cardio

3 rounds

20 single unders
3 Wall Walk
200m Run
10 Sit Ups