Bench Press

1-1-1-1-1 Go As Heavy As Possible

Send Off 3:00

Accessory 20 minutes :

10 Seated One Dumbbell Triceps Press
5 Strict Pull Ups
30 Russian Twist w/ Medball
0:30 Push Up Hold, bottom Position
0:30 Push Up Hold, upper Position

4x5 Parallette Handstand Push-up Negatives
Rest 2-3min btw sets
- Complete with a 5s negative each rep. Use 2x20kg plates for deficit if you don't have parallettes.

Every 8 minutes for 5 rounds:
20/15 cal row or ski
20 DB suitcase walking lunges 35/25 lb
20/15 cal bike
20 burpee box jumps

AMRAP in 20 minutes
5 pushups
10 sit ups
15 squats

EMOMx24 (8 rounds)
1) 4 floor press + 6-10 burpee over bar
2) 4 back squat + 6-10 box jumps
3) 4 deadlift + 6-10 alt. db snatch @22/14kg

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Keskiraskas paino kaikissa liikkeissä

5 Sets:
1Min Mod (85rpm)
1Min Easy Recovery
*No rest between sets.

-Rest 1 Min-

4x (20 Sec Standing Sprint on HIGH Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)
4x (20 Sec Standing Sprint on HIGHER Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)
4x (20 Sec Standing Sprint on HIGHEST Damper, 40 Sec Easy Recovery)
2 Min Easy (65-70 RPM)

-Rest 1 Min-

5 Sets
1Min Mod (85 RPM)
1Min Easy Recovery
*No rest between sets.

EMOM 20 (5 rounds):
1: 15/12cal Row
2: 15/12cal Ski
3: 15/12cal AB
4: Rest

30 min

1) 8 burpee box jump over
2) 5 bar MU
3) 10 alt. Db clusters 25717.5
4) rest

For time:

50/40 Calorie Ski

Directly into...

10 Rounds:

3 D-Ball To Shoulder 60/40kg
3 Bar Muscle Ups

TC 15