“Isabel”

Aikaa vastaan:

• 30 tempaus (N 42,5kg / M 60kg)

Build to Heavy Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

Tabata x 2;
KB swing & Pistol squat, alternating.
16 intervals total

Cool down:
100 / 75 / 50 DU:s

EMOM 12

Min 1 - 4 : 3 Power Clean
Min 5 - 8 : 2 Power Clean
Min 9 - 12 : 1 Power Clean

Go as Heavy As Possible

5 x 6 deadlift

• leave two reps in the tank
• rest 3 minutes between sets

In 20 min build up to a moderate set in C&J

max 80% of 1 RM

3 Rounds
15 Side plank hip taps (R)
15 Side plank hip taps (L)

Rest 30s

30 Alt army plank crawlers

Rest 60s

21-15-9
airbike calories
wall ball 9kg/6kg
ALL OUT/ UNBROKEN!!!!!

4-5 rounds ygIg
8 devils press 35/25lbs
15/12 cal erg

Go Fast. Tc 18 min.

Row, Ski, Bike erg or Assault bike Intervals
5x16/20 calories of ergo work
work / rest 1:2 or in teams of 3