Warm up
400m run /row
Then 2 rounds of
- 10 leg swings R (front to back)
- 10 leg swings L (front to back)
- 10 leg swings R (side to side)
- 10 leg swings L (side to side)
Then 2 rounds of
- Side high knee karaoke drill 10m e/s
- 10m Over the hurdle
- 10m Knee to chest
- 10m Figure four
- 10m Samson stretch

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Running cindy

30 min AMRAP
Run 400m
3 rounds of Cindy
(5 PU, 10 push ups, 15 air squats)

🌱🦋🌿🦋🌱🦋🌿

Cindy 3 RM

Warm Up
2 rounds
1:30 cardio machine
10 gtoh with plate
10+10 plate halos
10 plate squats

Burgener Snatch Warm Up

Power Snatch Training for 15 minutes
2-3 reps, hit set every 1-1,5 minute

15min amrap
16/20 calories of machine
4 single arm devils press
6+6 single arm push press
8 box jump, step down

Snatch

3 sets of 2's
4 set of heavy single

7x every 2 min
3 over head squat
- @ 65%
- no misses

Clean pull
2 sets of 3's @100%
2sets of 2's @105%

A,
For time:
50/40 Row Calories
50/40 Bike Calories
50/40 Ski Erg Calories

Goal
Sub 10 min

B,
4 rounds for quality of:
5 L/5 R Kettlebell Suitcase Deadlifts, pick load
5 L/5 R Kettlebell Hang Cleans, pick load
5 L/5 R Single Arm Kettlebell Rows, pick load
5 L/5 R Kneeling Kettlebell Halos, pick load

Each set should focus on the quality of movement over loading.

Use loading RPE 6/10.

4min on - 2min off x4, alternate between a & b:

A) AMRAP "Christine":
250/200m row
10 deadlift
15 box get up

B) AMRAP "Cindy":
4 jumping pull up
8 push up
12 air squat

Target: Keep the same pace throughout the workout. Always start intervals from the top.

4x3 min
Row calories
* -rest 2min between sets
-tasainen kova vauhti*