Bulgarian split squat 4x6

4 rounds of:
8 Ab-wheels
12 V-ups
20 Cross crunches
Rest

4 Rounds x AMRAP 4

20-30 GHDSU
30 American Kettlebell Swing 24/16kg
Max Calorie Ski Erg

Rest 1 minute between rounds.

• The GHDSU should take 1:30 or less to complete

• The Kettlebell Swings should take 1:30 or less to complete. The kettlebell should swing all the way overhead.

• Total Calories.

Row 2:00 Easy
Row 1:00 Moderate
Row 1:00 Fast

5 Rounds:
15/12cal Row
10 GHD Sit Ups
6 HSPU

AMRAP 20
15 TTB
10 DB snatch 15kg
5 OHS 47kg

Pause back squat 4x4

Omatoimitreeni 5.8.2023

A,
Press 1 Rep

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find your 1RM for the day.

B,
Seated Dumbbell Strict Press 15-15

Use the heaviest weight you can for each set.
Rest as needed between sets.

C,
JM Press 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

D,
Banded Tricep Press Down 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

You can use a band for these; choke it up enough to make 10 reps very hard.

E,
Barbell Row 10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

Row to nipple level, keeping elbows perpendicular to your body; this will work the upper back very effectively.

F,
For time
50-35-20
Ski erg cal
Echo bike cal
Run 600m after each round

Goal sub 25 mins

G,
3 rounds for quality of:
15 Face Pulls
15 GHD Plate Muscle Snatches, pick load
15 Scap Pull-ups